# Sumo Squat (Dumbbell)

> A wide-stance squat holding one dumbbell hanging between your legs, training your quads, glutes and inner thighs.

Page: https://fitnessie.app/exercises/dumbbell-sumo-squat/
Type: Dumbbell · Squat
Demo video: https://fitnessie.app/demos/sumo-squat-dumbbell/cda4c5e1829e2344.mp4

## 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

- [StrengthLog: Sumo Squat](https://www.strengthlog.com/sumo-squat/)
- [Healthline: Sumo Squat Exercises](https://www.healthline.com/health/fitness-exercise/sumo-squat-exercises)