Dumbbell Sumo Squat
Description
The dumbbell sumo squat is a wide-stance squat performed holding a single dumbbell vertically between your legs (goblet style). The wide foot position with toes turned out targets the glutes and adductors more than a standard stance. It is an excellent at-home or beginner squat option for glute and inner-thigh development.
Muscle Group
Equipment Required
Dumbbell Sumo Squat Instructions
- Stand with feet much wider than shoulder-width, toes turned out 30 to 45 degrees.
- Hold a dumbbell vertically with both hands by one end. Let it hang between your legs at arm’s length.
- Brace your core. Lift your chest. Push your knees out over your toes.
- Sit straight down between your heels. Keep your torso upright.
- Descend until your thighs are at least parallel or your hip crease is below your knees.
- Drive through your full foot to stand. Push your knees out. Squeeze your glutes at the top.
- Repeat for the desired number of reps.
- The dumbbell stays vertical between your legs the entire time.
Dumbbell Sumo Squat Form & Visual
Dumbbell Sumo Squat Benefits
- Targets the glutes and adductors more than standard squats
- Easy at-home glute exercise
- Forces upright torso position
- Easier on the lower back than barbell squats
- Beginner-friendly squat variation
- Builds inner-thigh and glute size
Dumbbell Sumo Squat Muscles Worked
- Gluteus maximus and medius
- Adductors
- Quadriceps
- Hamstrings
- Core (stabilizer)
Dumbbell Sumo Squat Variations & Alternatives
- Bodyweight Sumo Squat
- Barbell Sumo Squat
- Smith Sumo Squat
- Kettlebell Goblet Squat
- Landmine Sumo Squat
- Pause Dumbbell Sumo Squat
