Sumo Squat
Sumo Squat activates muscle groups throughout your lower body, including your quadriceps, hamstrings, hip flexors, glutes, calves, and lower-back muscles.
BEGINNER
Dumbbell Sumo Squats
A wide-stance squat variation performed with dumbbells to target the inner thighs, glutes, and quads while enhancing hip mobility, lower-body strength, and stability.
Demonstration Video
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Target Muscles
Instructions
- Hold a dumbbell at the base with both hands and stand. Move your legs, so they are shoulder-width apart, bending your knees slightly. The toes should be facing out. This is the starting position.
- Slowly bend your knees and lower your legs until your thighs are parallel to the floor. Remember to inhale as this is the eccentric part of the exercise. Push up mainly with the heel of the foot to return the body to its original position as you exhale. Repeat for the recommended number of repetitions.
Tips
- Keep your head, torso straight, back straight, and feet straight.
- Keep your knees and feet out to the sides in the same direction.
- Don't let the dumbbells touch the floor. If possible, stand on an elevated surface to allow room for a full range of motion without the dumbbell hitting the floor.
- You can use a kettlebell instead of a dumbbell.
Alternative Exercises
Dumbbell Squat
Dumbbell Squat is a beginner movement that builds muscle in the lower body and has many benefits for general functional fitness. This exercise targets the quadriceps muscles (front of the thighs) and gluteus maximus (buttocks).
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