Sumo Squat (Dumbbell)

Step-by-step instructions

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

1. 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.
2. 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.
3. Step 3Engage Your Core
   • Tighten your abdominal muscles to support your lower back.
   • Maintain a neutral spine throughout the movement.
4. 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.
5. 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.
6. 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.
7. Step 7Repeat
   • Perform the desired number of repetitions, maintaining proper form throughout each squat.
8. 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.