Dumbbell sumo squat exercise

Dumbbell sumo squat (version 2)

Exercise details

  • Target muscles: Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius)
  • Synergists: Gluteus Maximus, Adductor Magnus, Adductor Longus, Adductor Brevis, Pectineus, Gracilis, Soleus
  • Dynamic stabilizers: Hamstrings, Gastrocnemius
  • Mechanics: Compound
  • Force: Push

Starting position

  1. Holding a dumbbell in each hand, stand with your feet wide apart and pointing diagonally outward at about 30 to 45 degrees.
  2. Position the dumbbells in front of your thighs, with your arms fully extended.


  1. Keeping your torso upright and arms fully extended, inhale as you squat down by pushing your hips back and your knees out. Descend until your knees bend to at least 90 degrees.
  2. Exhale as you stand back up, driving through your heels.
  3. Repeat for the desired number of repetitions.

Comments and tips

  • Like the dumbbell squat, the dumbbell sumo squat targets the quadriceps. However, the wide stance used with the dumbbell sumo squat also synergistically activates all hip adductor muscles.
  • For the safety of your ankles and knees, keep your feet and knees pointing in the same direction. Make sure that your knees do not cave in.
  • Master the bodyweight sumo squat before attempting this exercise.
  • Throughout the exercise, your torso should remain upright and your back neutral.
  • Do not allow the dumbbells to make contact with the floor.
  • Instead of holding two dumbbells in front of your thighs, you can use just one dumbbell. You can also bend your elbows and have the dumbbells by the front of your shoulders. Doing so will raise your center of gravity, making the dumbbell sumo squat slightly more difficult.
  • See also the barbell sumo squat.

Dumbbell sumo squat (version 2) video


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