Dumbbell Sumo Squat
Tone your glutes and thighs! A powerful lower body exercise that builds strength and improves your squat form.
The Dumbbell Sumo Squat is a compound exercise that mainly works the glutes & hips, quads and hip adductors (inner thighs). You'll need: dumbbells.
Required Equipment
Dumbbell Sumo Squat Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris); Hip Adductors
Dumbbell Sumo Squat Variations and Alternatives
How to do the Dumbbell Sumo Squat
Start by standing with your feet slightly wider than shoulder-width apart, toes pointing outwards at a 45-degree angle.
Hold a dumbbell with both hands in front of you, letting it hang naturally. Your arms should be fully extended towards the floor.
Keep your back straight and shoulders back throughout the exercise.
Begin to lower your body by bending your knees and pushing your hips back as if you were about to sit in a chair. Ensure that your knees stay aligned with your toes and don't extend past them as you descend.
Lower yourself until your thighs are at least parallel to the floor. The deeper you can go while still maintaining good form, the more you will activate your glutes and other muscles.
Pause for a moment at the bottom of the squat.
Drive through your heels to push yourself back up to the starting position, straightening your legs and squeezing your glutes as you rise.
Perform the desired number of repetitions and set to complete the exercise.
As always, start with a lighter weight to perfect the technique and prevent injury. Increase the weight as you grow more confident and strong in the movement.
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Dumbbell Sumo Squat FAQs
What muscles does the Dumbbell Sumo Squat work?
The Dumbbell Sumo Squat mainly works the glutes & hips, quads and hip adductors (inner thighs). The main muscles are the gluteus maximus, quadriceps femoris and hip adductors.
What equipment do you need for the Dumbbell Sumo Squat?
Dumbbells.
Is the Dumbbell Sumo Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Sumo Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Dumbbell Sumo Squat variations and alternatives?
Similar exercises include the Sumo 3-Sec Squat, Barbell Sumo Paused Deadlift, Bottle-Weight Sumo Squat and Sumo Deep Hold Squat.
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