Dumbbell Sumo Squat

Dumbbell Sumo Squat


This exercise involves holding a dumbbell with both hands and standing with feet wider than shoulder-width apart in a sumo stance. From there, the individual squats down, keeping their back straight and pushing their hips back, before standing back up. This exercise targets the legs, glutes, and core.

Muscle Group

Equipment Required

Dumbbell Sumo Squat Instructions

  1. Stand with your feet wider than shoulder-width apart and your toes pointing slightly outward.
  2. Hold a dumbbell with both hands in front of your body, with your arms straight and your palms facing down.
  3. Lower your body by bending your knees and pushing your hips back, keeping your chest up and your back straight.
  4. Lower yourself until your thighs are parallel to the ground, or as low as you can go while maintaining good form.
  5. Push through your heels to stand back up to the starting position.
  6. Repeat for the desired number of repetitions.

Dumbbell Sumo Squat Form & Visual

Dumbbell Sumo Squat

Dumbbell Sumo Squat Benefits

  • Strengthens leg muscles, including quadriceps, hamstrings, and glutes
  • Improves balance and stability
  • Increases core strength and stability
  • Can be modified to target different muscle groups or add difficulty
  • Can be done with minimal equipment and in a variety of settings

Dumbbell Sumo Squat Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Lower back
  • Abdominals

Dumbbell Sumo Squat Variations & Alternatives

  • dumbbell goblet squat
  • barbell sumo squat
  • dumbbell front squat
  • kettlebell sumo squat
  • bodyweight sumo squat