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Dumbbell Sumo Squat

Step by step instructions, muscle activation and variants for the Dumbbell Sumo Squat.

MediumGlutesQuadriceps

About this exercise

The Dumbbell Sumo Squat is a lower-body strength exercise performed with a wide stance and toes pointed outward, holding a single dumbbell vertically between the legs. The wide stance increases adductor and glute activation compared to a conventional squat, making it an effective variation for developing inner thigh and hip strength.

How to Perform

  • Stand with feet wider than shoulder-width apart and toes turned out at roughly 45 degrees
  • Hold a single dumbbell vertically with both hands in front of your body, between your legs
  • Brace your core and keep your chest tall
  • Lower your hips straight down until your thighs are at least parallel to the floor, keeping knees tracking over your toes
  • Pause briefly at the bottom
  • Drive through your heels and inner thighs to press back up to standing
  • Squeeze your glutes at the top before beginning the next rep

Muscle Activation

Primary
GlutesQuadricepsInner thighs
Secondary
HamstringsLower back

About the Dumbbell Sumo Squat

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.

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