Kettlebell Dumbbell Sumo Squat off Stepbox
Place two stepboxes shoulder-width apart or slightly wider, and stand on them with a wide stance, toes pointed out. Hold a kettlebell or dumbbell with both hands, letting it hang between your legs, arms extended.
- Equipment
- Equipment
- Difficulty
- Intermediate
- Focus Area
- Legs
- 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
Place two stepboxes shoulder-width apart or slightly wider, and stand on them with a wide stance, toes pointed out.
- 2
Hold a kettlebell or dumbbell with both hands, letting it hang between your legs, arms extended.
- 3
Brace your core, keep your chest up, and initiate the squat by pushing your hips back and bending your knees.
- 4
Lower your body, allowing the weight to descend below the level of the stepboxes, until your thighs are parallel to the floor or deeper, maintaining a neutral spine.
- 5
Drive through your heels and outer feet, squeezing your glutes and inner thighs, to return to the starting position.
- 6
Ensure your knees track in line with your toes throughout the movement.
Safety & form
Train smart. Read these notes before adding heavy load.
