Dumbbell Sumo Squat - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Dumbbell Sumo Squat

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

EasyGlutesQuadriceps

About this exercise

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.

How to Perform

  • Hold a single dumbbell vertically with both hands gripping under the top head at chest or waist height
  • Stand with your feet wider than shoulder-width, toes pointed out at roughly 45 degrees
  • Brace your core and keep your chest tall
  • Lower yourself by pushing your knees out in line with your toes and sinking your hips toward the floor
  • Descend until your thighs are parallel to the floor or slightly below
  • Drive through your heels and squeeze your glutes to return to the starting position
  • Repeat for the desired number of repetitions

Muscle Activation

Primary
GlutesQuadricepsInner thighs
Secondary
Hamstrings

Common Mistakes

Common mistakes content is coming soon.

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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