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Dumbbell Sumo Squat 10s · no sound

Dumbbell Sumo Squat

A wide-stance squat with a dumbbell hanging between the legs — biases the glutes and inner thighs more than a standard squat.

Primary muscle
Glutes
Equipment
Dumbbell
Difficulty
Beginner
Movement
Squat
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How to do it

  1. Stand with feet wider than shoulder-width and toes turned out about 30 to 45 degrees.
  2. Hold one dumbbell vertically with both hands hanging down between your legs.
  3. Brace your core, lift your chest, and pull your shoulders back to set a tall posture.
  4. Squat down by pushing your knees out over your toes and lowering your hips between your legs.
  5. Descend until your thighs reach at least parallel to the floor with the dumbbell hanging near the floor.
  6. Drive through your heels and squeeze your glutes to stand back up to the starting position.

Common mistakes

  • Letting the knees cave inward instead of pushing them out over the toes, which loads the inside of the knee.
  • Rounding the lower back at the bottom, which puts the spine at risk under load.
  • Squatting with feet too narrow, which turns the lift into a regular goblet squat and loses the inner-thigh focus.
  • Cutting the depth short and stopping above parallel, which leaves most of the glute and adductor work on the table.

Muscles worked

Primary
Glutes
Secondary
AbsQuads

Same movement, other equipment

Band Squat Beginner Band Squat Glutes Resistance band Bodyweight Box Squat Beginner Bodyweight Box Squat Glutes Bodyweight Bodyweight Squat Beginner Bodyweight Squat Glutes Bodyweight Machine Leg Press Beginner Machine Leg Press Glutes Machine

Plans that include the Dumbbell Sumo Squat

Two Day Dumbbell Habit
Two Day Dumbbell Habit
Days a week
2× a week
Session
~45 min
Level
Beginner
Equipment
Gym
 Glute Builder
Glute Builder
Days a week
3× a week
Session
~45 min
Level
Intermediate
Equipment
Gym

Similar exercises

Dumbbell Bulgarian Split Squat Intermediate Dumbbell Bulgarian Split Squat Glutes Dumbbell Dumbbell Front Squat Beginner Dumbbell Front Squat Glutes Dumbbell Dumbbell Front Squat (Tempo) Intermediate Dumbbell Front Squat (Tempo) Glutes Dumbbell Dumbbell Goblet Squat Beginner Dumbbell Goblet Squat Glutes Dumbbell Dumbbell Overhead Squat Advanced Dumbbell Overhead Squat Glutes Dumbbell

Good to know

What muscles does the Dumbbell Sumo Squat work?
Mainly the glutes. It also works the abs and quads.
What equipment do you need for the Dumbbell Sumo Squat?
It uses dumbbells. Without it, the Band Squat and the Bodyweight Box Squat train the same muscles the same way.
Is the Dumbbell Sumo Squat good for beginners?
GymVim rates it beginner.

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