Perform a wide‑stance squat while holding a dumbbell, extending the hips and knees to primarily work the quadriceps.
How to do the Dumbbell Sumo Squat#
- Stand with feet wider than shoulder-width and toes turned slightly outward.
- Hold a single dumbbell with both hands at chest level (close to your body).
- Push your hips back and bend your knees to lower into a squat until your thighs are roughly parallel to the floor or as mobility allows.
- Keep your chest lifted and ensure your knees track in line with your toes throughout the movement.
- Drive through your heels to return to standing and fully extend your hips and knees at the top.
Muscles worked#
Common mistakes#
- Allowing the knees to collapse inward.
- Rising onto the toes instead of keeping weight through the heels.
- Leaning the torso forward and rounding the upper back.
- Using a stance that is too narrow for a sumo position.
Dumbbell Sumo Squat vs other exercises#
Head-to-head breakdowns of muscles worked, loading, joint stress, and which one to pick for your goal.
