Strength Training · Bodybuilding
Dumbbell Sumo Squat
The dumbbell sumo squat is a wide-stance squat with one weight held between your legs. It trains your glutes, thighs, and inner thighs.
- Beginner
- Compound
- Moderate injury risk
- Rest 1 min 30 sec
How to do it
- Stand with your feet wider than shoulder width, toes turned slightly outward.
- Hold one dumbbell vertically between your legs with both hands securely cupping the upper end, arms straight.
- Lower your hips between your thighs to a comfortable depth, ideally near thigh-parallel.
- Push through your feet to return to standing.
Form cues
- Brace your belly before you descend.
- Keep your whole foot planted.
- Point your knees toward your toes.
Common mistakes
- Turning the squat into a hingeBend your knees as you lower rather than mainly pushing your hips backward.
- Swinging the dumbbellLet the weight hang directly beneath your shoulders throughout the rep.
- Leaning back at the topFinish with your ribs over your pelvis instead of arching your lower back.
Safety
An excessively wide stance or forced toe turnout can strain your groin or irritate your knees. Heavy loads and fatigue can make your lower back round or cause you to lose your grip.
- Test your stance without weight before picking up the dumbbell.
- Increase weight only when you can control every rep at your chosen depth.
- End the set if your back position changes or your grip begins to slip.
- Stop the descent before the dumbbell hits the floor.
If you have hip, groin, knee, or back pain, try a shallower bodyweight version and seek advice from a physiotherapist if symptoms persist.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Dumbbell
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 1 min 30 sec
Choose a weight that leaves you able to perform about two more controlled reps at the end of each set.