Dumbbell Sumo Squat

DUMBBELL SUMO SQUAT

Muscles used

dumbbell sumo squat

Dumbbell sumo squats are a great way to place additional emphasis on your glutes, quads and hamstrings as you squat.

With the additional weight of the dumbbell in a front loaded position, you can further progress this exercise for maximum gains.

How to perform dumbbell sumo squats

This type of squat is best performed standing on a couple of steps to allow yourself room to squat deep without the bottom of the dumbbell hitting the floor.

Start with a wide stance and foot on each step with your toes pointing outwards as you would a regular sumo squat. 

With a heavy dumbbell firmly gripped in both hands hanging straight down between your legs, squat low and take the dumbbell with you down towards the floor.

Pause at the bottom before you come back up to start position.  Go for reps.

Dumbbell sumo squats: Common mistakes to avoid

If you’re uncomfortable with the sumo stance on a squat, practice this first on the ground using just your bodyweight.

Avoid leaning forwards as you take the weight down towards the floor.  Keep your back straight and look up throughout.  Standard squat form rules apply.

Sloppy form on any exercise is not recommended.  If you are performing your dumbbell sumo squats with incorrect form, you may poorly engage the intended muscle groups, which will hinder your gains at best and result in injury at worst.  

You should keep the muscle you intend to work in mind when you are performing the exercise, this is the ideal way to ensure best results.

Reps and sets

As with all exercises, your dumbbell sumo squat should be worked into your overall bigger picture.  How many reps and sets you perform with each exercise depends entirely on where you are physically and your desired outcomes.

Beginners should keep it simple; 3-4 sets of 8-12 reps is an ideal starting point.  Don’t overcomplicate things early on, worry about laying a solid foundation and the rest will come with experience.

More advanced lifters should consider their current strength and goals.

Beyond the dumbbell sumo squat...

Check out more bum exercises and of course, be sure to track your lifts.

More bum exercises coming soon...

Just so you know, this list of bum exercises is a work in progress and is by no means extensive.  We will continue to grow this entire database for you over time, so be sure to check back for updates.  Alternatively, you can join our mailing list below and you’ll be the first to know about all new content we produce.

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