Exercise guide · Legs & Glutes

Dumbbell Sumo Squat

The Sumo Squat (Dumbbell) uses a very wide, toe-out stance while one dumbbell hangs vertically between the legs. Unlike a goblet squat, the weight stays below the hips rather than at the chest.

Targets: Glutes
Equipment: Dumbbell
Type: Compound

Step by step

How to do the Dumbbell Sumo Squat

Take a wide stance with the toes turned outward and hold one dumbbell vertically with both hands so it hangs between the thighs.
Brace the trunk, keep the chest tall, and distribute pressure across the whole of both feet.
Bend the knees and hips to lower straight down while guiding the knees in the same direction as the toes.
Descend until the dumbbell nears the floor or your comfortable depth without rounding the back.
Drive through the feet and squeeze the glutes to stand tall while the dumbbell remains hanging below the hips.

Form cues

Take a wide toe-out stance
Let the dumbbell hang
Track knees with toes
Stand by driving the floor away

Common mistakes

Holding the dumbbell at the chest like a goblet squat
Using a narrow shoulder-width stance
Allowing the knees to collapse inside the toes
Rounding the back to reach the dumbbell closer to the floor

Muscles worked

Primary

Glutes

Secondary

Quads and Hamstrings

Safety: Choose a stance width and toe angle that feel comfortable at the hips and knees, maintain a secure two-handed grip, and use a raised platform only if it is stable. Stop for sharp hip, groin, knee, or back pain.

Alternatives

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