Step by step instructions, muscle activation and variants for the Dumbbell Sumo Squat.
The dumbbell wide squat is a lower-body exercise performed with a wide stance and feet turned out, holding a dumbbell vertically in front of the body. The wide stance places greater emphasis on the inner thighs (adductors) and glutes alongside the quadriceps.
The Dumbbell Sumo Squat is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
