Dumbbell sumo squat

The dumbbell sumo squat is a popular lower-body movement using a single dumbbell held in front of the legs. It is performed with a wider than shoulder-width stance, which increases the demand on the glutes, hamstrings, and adductors while still benefiting the quads, core, and upper body. It is usually performed for moderate to high reps, at least 8-12 reps per set, as part of the lower-body portion of a workout.


  1. Great for building the glutes and hamstrings, even with relatively light weights
  2. Encourages mobility and flexibility of the hips and adductors
  3. Encourages squatting with good form and an upright torso

Dumbbell sumo squat Images


Dumbbell sumo squat Instructions

Dumbbell sumo squat muscle diagram
  1. Hold a dumbbell at the base with both hands and stand straight up. Move your legs so that they are wider than shoulder width apart from each other with your knees slightly bent.
  2. Your toes should be facing out. Note: Your arms should be stationary while performing the exercise. This is the starting position.
  3. Slowly bend the knees and lower your legs until your thighs are parallel to the floor. Make sure to inhale as this is the eccentric part of the exercise.
  4. Press mainly with the heel of the foot to bring the body back to the starting position while exhaling.
  5. Repeat for the recommended amount of repetitions.

Caution: Failure to keep your back straight can result in back injury.