Dumbbell exercise

Dumbbell Sumo Squat form, muscles worked, and workout tracking

The dumbbell sumo squat is a wide-stance squat holding a single dumbbell at arm's length between the legs, targeting the quadriceps, gluteus maximus, and adductors, with the turned-out stance emphasizing the inner thighs. Lifters use it as an accessible goblet-style alternative that trains squat depth and adductor strength with minimal equipment, and its upright torso makes it a comfortable option for those with cranky lower backs.

Dumbbell Sumo Squat illustration

How to do Dumbbell Sumo Squat

  1. 1Stand with your feet well wider than shoulder-width, toes turned out, holding a dumbbell vertically by one end with both hands hanging between your legs.
  2. 2Brace your core and keep your chest tall with shoulders pulled back.
  3. 3Inhale as you bend your knees and sit straight down between your legs, keeping the dumbbell hanging in line with your midline.
  4. 4Descend until your thighs reach parallel or slightly below, pressing your knees out over your toes throughout.
  5. 5Exhale and drive through your whole foot to stand, squeezing your glutes and inner thighs at the top, and avoid letting the knees collapse in on any rep.

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Track Dumbbell Sumo Squat in Plates

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