Dumbbell Bar Grip Sumo Squat
Description
The dumbbell bar grip sumo squat holds a single dumbbell vertically with both hands gripping the handle (the "bar" of the dumbbell) hanging between the legs. With a wide sumo stance, the squat emphasizes the adductors and glutes while the hanging dumbbell adds load. It is a strong choice for inner thigh and glute development.
Muscle Group
Equipment Required
Dumbbell Bar Grip Sumo Squat Instructions
- Hold a single dumbbell vertically with both hands cupping the handle, dumbbell hanging down.
- Stand with feet wider than shoulder-width, toes turned out at about 30 to 45 degrees.
- Allow the dumbbell to hang between your legs at arms length.
- Brace your core and lift your chest.
- Squat down by bending your knees and pushing your hips back.
- Continue down until the dumbbell touches the floor or until your thighs are parallel.
- Drive up through your heels to stand back to the starting position.
- Squeeze your glutes hard at the top.
Dumbbell Bar Grip Sumo Squat Form & Visual
Dumbbell Bar Grip Sumo Squat Benefits
- Wide stance emphasizes glutes and adductors
- Single dumbbell loading is simple and effective
- Builds inner thigh strength
- Strong glute development
- Easy to scale by changing dumbbell weight
- Useful for home training
Dumbbell Bar Grip Sumo Squat Muscles Worked
- Gluteus maximus
- Adductors
- Quadriceps
- Hamstrings
Dumbbell Bar Grip Sumo Squat Variations & Alternatives
- Sumo Squat
- Goblet Squat
- Plie Squat
- Sumo Deadlift
