Dumbbells Sumo Squat

Dumbbells Sumo Squat


This exercise involves holding dumbbells at your sides while performing a sumo squat, which is a wide-legged squat with toes pointed outwards. It targets the lower body muscles, including the glutes, quads, and hamstrings.

Muscle Group

Equipment Required

Dumbbells Sumo Squat Instructions

  1. Stand with your feet wider than shoulder-width apart and your toes pointing outwards.
  2. Hold a dumbbell in each hand with your arms straight down at your sides.
  3. Bend your knees and lower your hips down towards the ground, keeping your back straight and your chest up.
  4. Pause when your thighs are parallel to the ground.
  5. Push through your heels to stand back up to the starting position.
  6. Repeat for the desired number of repetitions.

Dumbbells Sumo Squat Form & Visual

Dumbbells Sumo Squat

Dumbbells Sumo Squat Benefits

  • Strengthens and stretches the ankles, calves, thighs, hips, shoulders, and upper back
  • Improves balance and focus
  • Stimulates the nervous system and improves circulation
  • Relieves tension in the shoulders and neck
  • Can help alleviate symptoms of sciatica and menstrual cramps

Dumbbells Sumo Squat Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Lower back
  • Core

Dumbbells Sumo Squat Variations & Alternatives

  • dumbbells-front-squat
  • dumbbells-goblet-squat
  • dumbbells-overhead-squat
  • barbell-sumo-squat
  • kettlebell-sumo-squat
  • bodyweight-sumo-squat