Dumbbell Bench Sumo Squat
Elevate your squat game! Dumbbell Bench Sumo Squats target legs & glutes while improving balance & stability. A unique exercise for serious gains.
The Dumbbell Bench Sumo Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the core. You'll need: dumbbells or exercise bench.
Required Equipment
Dumbbell Bench Sumo Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Obliques; Abdominals (rectus abdominis)
Dumbbell Bench Sumo Squat Variations and Alternatives
How to do the Dumbbell Bench Sumo Squat
Place two flat benches parallel to each other, slightly wider than shoulder-width apart.
Stand on the benches with your feet positioned toward the outer edges, toes pointed slightly outward.
Hold a dumbbell with both hands in front of you, letting it hang between the benches.
With your chest up, back straight, and core engaged, lower into a deep squat by bending your knees and pushing your hips back. Ensure your knees track over your toes and do not collapse inward.
Descend until your thighs are parallel to the benches or as low as your mobility allows for a full range of motion.
Press through your heels and mid-foot to extend your legs and hips, returning to the starting position.
Repeat for the desired number of repetitions.
Ensure that you maintain good form throughout the movement to avoid any potential injuries. It's also advisable to use a weight that is manageable for you to complete the desired sets and reps with proper technique.
Dumbbell Bench Sumo Squat FAQs
What muscles does the Dumbbell Bench Sumo Squat work?
The Dumbbell Bench Sumo Squat mainly works the quads and glutes & hips, with help from the core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Dumbbell Bench Sumo Squat?
Dumbbells or exercise bench.
Is the Dumbbell Bench 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 Bench Sumo Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Dumbbell Bench Sumo Squat variations and alternatives?
Similar exercises include the Dumbbell Sumo Deadlift, Dumbbell Bar-Grip Sumo Squat, Box Dumbbell Squat and Dumbbell Sumo Goblet Squat.
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