Sumo Squat (Dumbbell)

Hold one heavy DB with both hands hanging between legs. Wide stance. Squat deep.

Quick facts

Primary and secondary muscle groups targeted by this movement.

quads

inner thigh (large)

What you need and how to position yourself before starting.

dumbbell

Bilateral

Standing

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Stand with your feet wider than shoulder-width apart, toes pointed slightly outward.
- Hold a dumbbell with both hands, letting it hang between your legs.
Step 2Position Your Feet
- Ensure your feet are firmly planted on the ground, with your weight distributed evenly.
- Keep your chest up and shoulders back to maintain good posture.
Step 3Engage Your Core
- Tighten your abdominal muscles to support your lower back.
- Maintain a neutral spine throughout the movement.
Step 4Lower Your Body
- Bend your knees and push your hips back, lowering your body towards the ground.
- Keep the dumbbell close to your body as you descend.
Step 5Reach the Bottom Position
- Lower yourself until your thighs are parallel to the ground or as low as you can comfortably go.
- Ensure your knees are tracking over your toes and not caving inward.
Step 6Return to Starting Position
- Push through your heels to rise back up to the starting position.
- Straighten your legs and return to standing while keeping your core engaged.
Step 7Repeat
- Perform the desired number of repetitions, maintaining proper form throughout each squat.
Step 8Finish the Exercise
- After completing your reps, carefully place the dumbbell down on the ground.
- Stand tall and take a moment to catch your breath before moving on.