Dumbbell Sumo Squat Off Benches

Muscles worked

Setup

1. Place two flat benches parallel to each other, spaced wide enough for a sumo stance.
2. Stand with one foot on each bench, toes pointed out at a 45-degree angle.
3. Hold a single dumbbell by the handle or the top bell, letting it hang straight down between your legs.
4. Engage your core and maintain a tall, upright posture with your shoulders pulled back.

How to do it

1. Inhale and lower your hips by bending at the knees and pushing your glutes back, keeping your chest elevated.
2. Descend until the dumbbell passes the level of the benches, reaching the deepest range of motion your mobility allows.
3. Exhale and drive through your heels to return to the starting position, focusing on pushing the floor away.
4. Maintain a controlled 3-second eccentric (lowering) phase and a powerful 1-second concentric (lifting) phase.

Form checklist

• Keep your knees tracking in line with your toes; do not let them cave inward.
• Maintain a neutral spine and avoid rounding your lower back at the bottom of the movement.
• Ensure your weight remains distributed through your heels and mid-foot, not your toes.
• Keep the dumbbell close to your center of gravity throughout the entire lift.

Pro tips

• Focus on 'spreading the floor' with your feet as you descend to maximize glute and adductor recruitment.
• Pause for one second at the bottom of the deficit to eliminate momentum and increase time under tension in the stretched position.

Make it harder

• Add a 1.5-rep scheme by performing a half-rep at the bottom before completing the full repetition.
• Slow the eccentric phase to 5 seconds to increase mechanical tension on the muscle fibers.

Frequently asked

What muscles does the dumbbell sumo squat off benches work?

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

What equipment do you need for the dumbbell sumo squat off benches?

The dumbbell sumo squat off benches uses dumbbell.

Is the dumbbell sumo squat off benches good for beginners?

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

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