How to perform the dumbbell sumo squat
Stand with your feet wider than shoulder width and toes turned outward. Hold the dumbbell with both hands in front of your body and keep your torso aligned. Bend your knees and lower your hips with control while keeping your knees in line with your toes, then push through the floor to return.
Muscles worked
The movement involves the quadriceps, glutes and adductors, while the core helps stabilize the torso.
Technique points
Avoid allowing the knees to collapse inward, leaning the torso excessively forward or losing control of the load.
Where it fits
It can be used in lower-body sessions as a squat variation. Load, volume and exercise order depend on the overall workout structure.
Frequently asked questions
Does the sumo squat work the glutes?
Yes. The glutes work together with the quadriceps and adductors.
Do I need to squat as low as possible?
No. Use a comfortable range that allows you to maintain control and alignment.
Should the knees collapse inward?
No. Keep the knees aligned with the direction of the feet.