Dumbbell Sumo Squat Front Raise

Muscles worked

Setup

1. Stand with your feet in a wide stance, roughly 1.5 times shoulder-width apart, with toes pointed out at a 45-degree angle.
2. Hold a single dumbbell with both hands by the handle (or 'goblet' style if preferred, though hanging vertically is standard for the raise), letting it hang naturally between your legs.
3. Engage your core, pull your shoulder blades back, and maintain a neutral spine with your gaze forward.

How to do it

1. Inhale and lower your hips by bending at the knees and hips, keeping your chest upright and knees tracking in line with your toes.
2. Once your thighs are parallel to the floor, exhale and drive through your heels to return to the standing position.
3. As you rise, simultaneously lift the dumbbell straight out in front of you until it reaches shoulder height, keeping a slight bend in your elbows.
4. Lower the dumbbell back to the starting position with control as you begin the next squat repetition.

Form checklist

• Keep your weight distributed through your heels and mid-foot, not your toes.
• Prevent your knees from caving inward by actively pushing them out toward your pinky toes.
• Avoid leaning forward or rounding your lower back as the weight moves away from your center of gravity.
• Stop the front raise at shoulder level to maintain tension on the deltoids and protect the shoulder joint.

Pro tips

• To maximize adductor engagement, focus on 'zipping up' your inner thighs as you stand up from the squat.
• Synchronize the peak of the squat recovery with the peak of the front raise to create a fluid, explosive movement.
• Maintain a slight 'softness' in the knees at the top of the movement to keep constant tension on the quadriceps.

Make it harder

• Perform the front raise while holding the bottom of the sumo squat position to increase time under tension for the lower body.
• Slow down the eccentric (lowering) phase of both the squat and the raise to a 3-second count.

Frequently asked

What muscles does the dumbbell sumo squat front raise work?

The dumbbell sumo squat front raise primarily targets the adductors, glutes, and quadriceps, and also works the serratus anterior as secondary muscles.

What equipment do you need for the dumbbell sumo squat front raise?

The dumbbell sumo squat front raise uses dumbbell.

Is the dumbbell sumo squat front raise good for beginners?

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

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