dumbbell-sumo-squat
Stand with feet wider than shoulder-width, toes turned out 45 degrees. Hold a dumbbell with both hands, letting it hang between your legs. Brace your core, keep your chest lifted, and shoulders back.
- Equipment
- Equipment
- Difficulty
- Intermediate
- Focus Area
- Glutes
- Injury risk
- Low
Primary muscles
- Gluteus maximus
- Adductor magnus
- Quadriceps femoris
Secondary muscles
- Hamstrings
- Erector spinae
- Rectus abdominis
- Obliques
Target muscles
- glutes
- legs
- hips
How to perform
- 1
Stand with feet wider than shoulder-width, toes turned out 45 degrees. Hold a dumbbell with both hands, letting it hang between your legs.
- 2
Brace your core, keep your chest lifted, and shoulders back.
- 3
Initiate the squat by pushing your hips back and bending your knees, allowing them to track over your toes.
- 4
Lower your hips until your thighs are at least parallel to the floor, keeping the dumbbell close to your body.
- 5
Drive through your heels and outer feet, squeezing your glutes and inner thighs to return to the starting position.
- 6
Maintain a neutral spine throughout the movement.
Safety & form
Train smart. Read these notes before adding heavy load.
