Dumbbell sumo squat exercise

Dumbbell sumo squat

Exercise details

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

Starting position

  1. Grasp one end of a dumbbell with both hands.
  2. Stand with your feet wide apart and pointing 30 to 45 degrees out to the sides (sumo stance).
  3. Allow your arms to rest on the front of your body so that the other end of the dumbbell hangs downward between your legs.


  1. Keeping your arms fixed and your torso upright, inhale as you lower the dumbbell toward the floor by flexing your hips and knees. Descend at least until your thighs are parallel with the floor.
  2. Hold for a count of two.
  3. Exhale as you push yourself back up to a standing position.
  4. Repeat.

Comments and tips

  • Keep your head up, torso upright, back straight, and feet flat.
  • Keep your knees and feet pointing out to the sides, in the same direction.
  • Do not allow the dumbbell to make contact with the floor. If available, stand on an elevated surface to allow room for the full range of motion without the dumbbell hitting the ground.
  • Instead of a dumbbell, you can use a kettlebell or a barbell.
  • The dumbbell sumo squat is great for learning the basics of squat form, especially how to keep your knees out, head up, and torso upright as you squat. Since your center of gravity is low, the exercise is relatively simple. The dumbbell sumo squat is also easy on your lower back, which makes it suitable for people who suffer from lower-back pain.
  • Also known as the dumbbell plié squat.
  • See also the dumbbell sumo squat (version 2) and the bodyweight sumo squat.

Dumbbell sumo squat video

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