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.
BEGINNER
Sumo Squat
Sumo Squat activates muscle groups throughout your lower body, including your quadriceps, hamstrings, hip flexors, glutes, calves, and lower-back muscles.
Demonstration Video
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Target Muscles
Instructions
- Stand with your feet hip-width apart and your toes slightly turned. Hold your hands clasped together in-front of your chest.
- Bring your hips back and squat down, keeping your chest and knees elevated. Keep your hands in-front of your chest. Then come back to the starting position.
Tips
- Don't let your heels lose contact with the floor as you squat.
- Don't let your knees bend inward.
- Do not round your lower back when squatting.
Alternative Exercises
Bodyweight Squat
Bodyweight Squat builds your lower-body muscles that specifically activate muscles like the hamstrings, quadriceps, glutes, and calf muscles. Doing squats can help you prepare for other strength-training exercises like deadlifts.
Bodyweight Walking Lunge
Bodyweight Walking Lunge strengthens the leg muscles as well as the core, hips, and glutes. It helps to increase flexibility and loosen up your hips and hamstrings. This can help improve posture and balance, which can be beneficial to athletes, casual exer...
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