How to do the Dumbbell Sumo Squat
Take a wide stance with toes pointed out, holding one dumbbell vertically between your legs.
Bend your knees out and lower straight down with your torso upright.
Keep going until your thighs are parallel to the floor.
Stand up, squeezing your glutes and inner thighs.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 1.5 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 2 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Alternatives
Same muscles, similar movement: swap in one of these if the Dumbbell Sumo Squat doesn’t suit your gym or your joints.
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