Squat · Regular
Dumbbell Sumo Squat
A wide stance squat holding one dumbbell between your legs, which adds load to your glutes and inner thighs.
Demo by Maya, an AI coach.
- Works
- glutes, adductors, quads; also hamstrings, forearms
- Kit
- Dumbbell
- Dose
- 8 to 12 reps
It goes into the workout in progress at the Bench, as a new group in its main set.
Set up
Stand with your feet wide and toes turned out. Hold one dumbbell vertically by the top end with both hands, arms long, so it hangs between your legs.
While you move
- Arms long, weight hangs straight
- Knees out over toes
- Chest tall as you sink
- Drive up and squeeze
Avoid
- Lifting the dumbbell with your arms
- Knees caving in on the way up
- Rounding your back at the bottom
Take care if you have trouble with your knees.