Quads exercise
Dumbbell Sumo Squat
Leg bend and extension for quads and glutes. The dumbbells let you adjust the movement of each arm.
- Primary muscleQuads
- Also worksGlutes
- EquipmentDumbbells
- TypeCompound
- MovementSquat
- LevelIntermediate
- Quads
- Glutes
- Dumbbells
How to do the Dumbbell Sumo Squat
4 steps, in the order you do them.
- Stand with your feet wide, wider than shoulder width, and your toes pointing out.
- Hold a dumbbell vertically with both hands by the top plate, hanging between your legs.
- Lower down with your knees opening toward your toes, until the dumbbell almost touches the floor.
- Stand back up by pushing through your heels and squeeze your glutes at the top.
Muscles worked
Common Dumbbell Sumo Squat mistakes
What goes wrong most often when you do the Dumbbell Sumo Squat, and how to fix it.
You hold the dumbbell with bent arms and lift it on every rep.
Keep your arms straight and let the dumbbell hang between your legs, held by the top plate.
You lean forward and the dumbbell drifts toward your feet.
Lower with your torso upright and the dumbbell vertical under your shoulders.
Your toes point forward in the wide stance and your knees twist.
Turn your toes out as far as your knees open as you lower.
Alternatives to the Dumbbell Sumo Squat
They work the quads with other equipment, including options for training at home.
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More quads exercises
Goblet SquatQuads · Kettlebell
Dumbbell SquatQuads · Dumbbells
Hack SquatQuads · Machine
Cable SquatQuads · Cable machine
Frequently asked questions
What muscles does the Dumbbell Sumo Squat work?
The Dumbbell Sumo Squat works mainly the quads. It also works the glutes.