Dumbbell Sumo Squat

Muscles worked

Setup

1. Stand with your feet significantly wider than shoulder-width apart, with toes pointed outward at a 45-degree angle.
2. Hold a single dumbbell vertically by one end with both hands, letting it hang naturally between your legs.
3. Engage your core, pull your shoulders back, and maintain a neutral spine with your chest lifted.
4. Position your weight primarily through your heels and the mid-foot.

How to do it

1. Inhale and lower your hips by bending at the knees and hips, keeping your torso as upright as possible.
2. Descend until your thighs are parallel to the floor or until the dumbbell nearly touches the ground, ensuring your knees track in line with your toes.
3. Exhale and drive through your heels to return to the starting position, avoiding locking out your knees at the top.
4. Maintain a controlled tempo: 2 seconds down, a brief pause at the bottom, and 1 second to rise.

Form checklist

• Keep your knees pushed out; do not let them cave inward during the movement.
• Maintain a flat back and proud chest throughout the entire lift.
• Ensure your heels stay glued to the floor at all times.
• Keep the dumbbell close to your center of gravity, hanging straight down.

Pro tips

• Focus on 'tearing the floor apart' with your feet as you drive upward to maximize glute and adductor recruitment.
• Pause for one second at the bottom of the rep to eliminate momentum and increase time under tension.

Make it harder

• Stand on two elevated platforms or weight plates to create a 'deficit,' allowing the dumbbell to travel deeper for increased range of motion.
• Implement a 1.5-rep style: go all the way down, come halfway up, go back down, and then stand all the way up.

Frequently asked

What muscles does the dumbbell sumo squat work?

The dumbbell sumo squat primarily targets the glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the dumbbell sumo squat?

The dumbbell sumo squat uses dumbbell.

Is the dumbbell sumo squat good for beginners?

The dumbbell sumo squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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