Dumbbells Sumo Squat
Description
The dumbbells sumo squat is a wide-stance squat where you hold a single heavy dumbbell vertically with both hands between your legs and squat down to bring it close to the floor. The wide stance shifts emphasis to the adductors and inner-glute regions while still building the quads.
Muscle Group
Equipment Required
Dumbbells Sumo Squat Instructions
- Stand with feet wider than shoulder-width, toes turned out 30 to 45 degrees.
- Hold one heavy dumbbell vertically with both hands underneath the top end. Let it hang between your legs.
- Brace your core. Lift your chest. Pull your shoulders back.
- Sit your hips back and down. Keep your chest tall throughout.
- Lower until the dumbbell almost touches the floor or your thighs are parallel to the floor.
- Keep your knees pushed wide tracking over your toes.
- Drive through your full feet to stand. Squeeze your glutes at the top.
- Repeat for the desired reps. Use heavy weight — the wide stance allows it.
Dumbbells Sumo Squat Form & Visual
Dumbbells Sumo Squat Benefits
- Heavy adductor engagement
- Builds quads and glutes
- Allows heavy loading with one dumbbell
- No barbell needed
- Easier on the lower back than back squats
- Excellent for inner-thigh development
Dumbbells Sumo Squat Muscles Worked
- Quadriceps
- Gluteus maximus and medius
- Adductors (heavy emphasis)
- Hamstrings
- Calves
- Core (stabilizer)
- Forearms and grip
