Dumbbell sumo squat exercise guide and video

Dumbbell sumo squat exercise guide and video

Exercise details

  • Target muscle: Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius)
  • Synergists: Gluteus Maximus, Pectineus, Gracilis, Adductor Magnus, Adductor Longus, Adductor Brevis, Soleus
  • Dynamic stabilizers: Hamstrings, Gastrocnemius
  • Mechanics: Compound
  • Force: Push

Starting position


Comments and tips

  • Keep your head up, torso upright, back straight, and feet flat.
  • Keep your knees and feet pointing out to the sides, in the same direction.
  • Do not allow the dumbbell to make contact with the floor. If available, stand on an elevated surface to allow room for the full range of motion without the dumbbell hitting the ground.
  • Instead of a dumbbell, you can use a kettlebell.
  • The dumbbell sumo squat is great for learning the basics of squat form, especially how to keep your knees out, head up, and torso upright as you squat. Since your center of gravity is low, the exercise is relatively simple. The dumbbell sumo squat is also easy on your lower back, which makes it suitable for people who suffer from lower-back pain.
  • Also known as the dumbbell pliĆ© squat.
  • See also the dumbbell sumo squat (version 2) and the bodyweight sumo squat.

Dumbbell sumo squat video

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