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3 sets of 6–15 reps, 1–2 min rest, guided
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
Stop if something hurts, and check with a doctor before starting if you have a health condition, are pregnant or are recovering from an injury. Terms
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. Get a full 4–12 week program →
Equipment taken? Swap it for
These train the same muscles with different equipment.
