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All exercises

Dumbbell sumo squat

Beginner

Dumbbell sumo squat is a compound dumbbell exercise for the quads, also working the glutes, adductors, and hamstrings.

What it works

Primary muscle

Quads

Also works

GlutesAdductorsHamstrings

Equipment
Dumbbell
Movement
Legs
Type
Compound · Push
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Hold one dumbbell upright by its top end with both hands and let it hang at arm's length between your legs.
  2. 2Stand with your feet well wider than shoulder-width and your toes turned out.
  3. 3Brace, keep your chest up and bend your knees and hips to lower straight down, pushing your knees out over your toes.
  4. 4Go down until your thighs are about level with the floor, or as deep as you can keep a flat back, without the dumbbell touching the floor.
  5. 5Drive through your whole foot to stand back up and squeeze your glutes at the top.

What to do instead

  • Kettlebell goblet squatKettlebell
  • Smith sumo squatSmith machine
  • Landmine sumo squatBarbell
  • Barbell wide squatBarbell

Easier variations

  • Quads (bodyweight squat)Bodyweight
Logged today · 90 seconds restDumbbell sumo squat

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