Dumbbell Sumo Squat
A wide-stance squat that shifts work to the inner thighs and glutes.
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Muscles worked
How to do the dumbbell sumo squat
- 1Stand with your feet wide and toes turned out about 30–45°.
- 2Hold one dumbbell between your legs with both hands.
- 3Sit straight down, pushing your knees out over your toes.
- 4Stand back up, squeezing the glutes at the top.
When to pick it: Pick it for inner thighs and glutes, or if a narrow squat bothers your hips.
Form cues
- Knees track the toes
- Torso tall
- Sit down, not back
Common mistakes
- Knees caving in
- Stance too wide to reach depth
- Leaning far forward
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle size | 3–4 | 6–15 | 1–2 min |
| Endurance | 2–3 | 15–25 | 30–60 s |
Finish each set with one or two good reps left in the tank. When you hit the top of the rep range on every set, add weight next time.
Equipment taken? Swap it for
These train the same muscles with different equipment.
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General fitness information, not medical advice. Stop if an exercise causes pain, and check with a clinician before starting if you have an injury or a health condition.