Dumbbell Sumo Squat

Technique

The dumbbell sumo squat is a wide-stance squat performed holding one dumbbell vertically by its top end with both hands, letting it hang between the legs. The wide stance with the toes turned out shifts more work to the adductors and glutes while still training the quads, and the hanging weight makes it easy to keep the torso upright. Push the knees out in line with the toes, lower until the thighs are about parallel and stand back up by driving through the whole foot.

Steps

1. Stand with feet well wider than shoulder-width and toes turned out about 30-45 degrees
2. Hold one dumbbell vertically by the top plate with both hands, arms straight
3. Brace the core and keep the chest up
4. Squat down, pushing the knees out over the toes, until the thighs are about parallel
5. Drive through the whole foot to stand up and squeeze the glutes at the top

Common mistakes

• Letting the knees cave inward toward each other
• Leaning the chest forward so the movement turns into a hinge
• Choosing a stance so wide that depth is lost

Variations

• Sumo squat with the feet on two low platforms for a deeper range
• Kettlebell sumo squat holding the bell by the horns
• Pulse sumo squat with small reps at the bottom

FAQ