Sumo Squat (Dumbbell)

How to do it

1. Take a wide stance, about three feet apart, toes turned out.
2. Hold one dumbbell upright by its top end with both hands, arms long in front of your hips.
3. Brace, then sit straight down with your chest up as your knees bend out over your toes.
4. Lower until your thighs are about parallel to the floor.
5. Drive up through your whole foot to stand.

Key cues

• Chest up, spine neutral
• Knees track over your toes
• Heels stay down
• Push through your whole foot
• Arms long, dumbbell hanging

Common mistakes

• Knees caving in
• Heels lifting off the floor
• Leaning forward as the dumbbell pulls you
• Letting your lower back round

Muscles worked

Primary

Quads, glutes, adductors and lower back

Secondary

Calves

Equipment

Dumbbell.

References

1. StrengthLog: Sumo Squat
2. Healthline: Sumo Squat Exercises