Dumbbell Sumo Squat

Muscles Dumbbell Sumo Squat Works

Muscles used

• Quadsfront of the thighs from above the knees toward the hips
• Glutesthe large muscles that make up your butt
• Adductorsinner-thigh muscles from the groin toward the knee
• Hamstringsback of the thigh from the glutes to behind the knee
• Coremuscles around the abs, lower back, and pelvis
• Erector spinaelong muscles running along both sides of the spine

Main muscleStand wide with a dumbbell between your legs, squat down, then stand back up. The main muscles driving this movement are your quads and glutes. Your quads straighten your knees, and your glutes extend your hips to bring you up.

Supporting musclesYour adductors help stabilize your inner thighs in the wide stance, your hamstrings assist hip extension, and your core keeps your torso from collapsing under the dumbbell.

How it should feelAs you stand from the wide stance, your quads, glutes, and inner thighs should tighten together. At the top, your glutes should squeeze without your lower back taking over.

Signs you're offIf your knees collapse inside your toes, inner-thigh and glute tension will drop. If your torso folds or your lower back arches, your back may take extra stress.

Remember thisTrack your knees in line with your toes and push through your whole foot to stand.

Setting Up for Dumbbell Sumo Squat

Setup orderPrepare one dumbbell

• One dumbbell

  Set it like thisPrepare one dumbbell to hold with both hands.

  How to checkMake sure the handle or plates do not feel loose.

Watch out forAvoid starting with loose dumbbell handles or plates loose.

Stance for Dumbbell Sumo Squat

Foot widthPlace your feet wider than shoulder-width, with your knees and toes pointing in the same direction.

Where your weight goesPress the whole sole of each foot into the floor, and spread your weight evenly across both feet.

Upper body positionHold the dumbbell with both hands so it can move down between your legs.

Why it mattersIf your knees and toes point in different directions, your knees may cave inward as you lower.

How to Grip for Dumbbell Sumo Squat

Grip typeWrap both hands around the handle of one dumbbell.

Grip widthBring both hands close together near the center of the dumbbell handle.

How hard to gripPlace the dumbbell handle in the middle of both palms and wrap your thumbs around it.

The Key Point for Dumbbell Sumo Squat

Spread your feet wide, and lower the dumbbells below the center of your body while keeping your knees pointing in the same direction as your toes.

Think of it like thisThe feeling of sending the knee toward the toes

Before the fixYour knees move inward, or the dumbbell moves away from your body.

After the fixI feel strength in my inner thighs and buttocks, and my torso stabilizes.