Step by step instructions, muscle activation and variants for the Dumbbell Sumo Squat Off Benches.
A wide-stance squat performed while standing on two elevated benches, holding a single dumbbell between the legs. The elevation allows a greater range of motion at the bottom, deeply loading the inner thighs, glutes, and quadriceps.
Common mistakes content is coming soon.
The Dumbbell Sumo Squat Off Benches 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.