Dumbbell Sumo Squat tutorial
The dumbbell sumo squat uses a wide stance with toes turned out to target the inner thighs, glutes and quads. Holding the dumbbell in front helps balance and suits home training.
How to perform
- Set your feet wider than shoulder width with toes turned out about 30 to 45 degrees.
- Hold one dumbbell with both hands in front of your hips.
- Keep your chest up, back straight and core braced.
- Sit your hips back and bend your knees until your thighs are near parallel.
- Keep your knees in line with your toes.
- Drive through your heels to stand and squeeze your glutes at the top.
Breathing: Inhale as you lower and exhale as you stand up.
Key tips
- Keep your weight on your heels and mid-foot.
- Push your knees outward.
- Shorten the depth if your mobility is limited.
Common mistakes
- Letting the knees cave inward.
- Leaning the torso too far forward.
- Lifting the heels off the floor.
Safety: If you have knee or groin pain, narrow your stance, reduce the toe angle and limit the depth.
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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