Dumbbell Sumo Squat
A dumbbell sumo squat uses a wide stance with toes turned out, which brings your inner thigh muscles into the squat alongside the quads and glutes.
How it moves
Wide stance, toes turned outInner thighs, quads and glutes working. A simplified figure, not a full form check.
- Main muscle
- Inner thighs
- Equipment
- Dumbbells
- Level
- Beginner
- Where to start
- 3 sets of 10 to 15 reps
Written by WellPath FusionLast updated
- Take a wide stance. Stand with your feet well wider than your shoulders, toes turned out at about 45 degrees.
- Hold the weight. Hold one dumbbell by the top end so it hangs between your legs.
- Squat down. Bend your knees and hips, keeping your chest up and knees pointing over your toes.
- Go low. Lower until your thighs are about level with the floor, or as far as is comfortable.
- Stand up. Push through your heels and squeeze your inner thighs to rise.
What are the most common mistakes?
- Knees caving in. Push them out over your toes.
- Leaning forward. Keep your chest up and the weight hanging straight down.
- Stance too wide. Wide enough to feel the inner thighs, not so wide that your knees ache.
How can you make it easier or harder?
Make it easier
Do it without a weight.
Make it harder
Use a heavier dumbbell or kettlebell.
Stop if you feel sharp pain, dizziness or chest discomfort. If you have a heart condition, are pregnant, have had recent surgery or have an injury, check with a doctor or physiotherapist before starting a new exercise.
Editorial content for general information only, not a substitute for professional medical advice. Read more about how we source and review our content.
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