Dumbbell sumo squat — Form
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Free Weights

Lower body

Dumbbell sumo squat

Suggested start: 2–3 sets · 8–12 reps · rest 2 min between sets

Repetitions
Lowered positionDumbbells
Wide-stance sumo squat holding one dumbbell between the legs with both hands, heels grounded and knees tracking toes; quadriceps, glutes and adductors highlighted coral.
Quadriceps, glutes & adductors

Use a wider stance with one dumbbell hanging between your legs. Lower between your hips while keeping your feet grounded and chest tall.

How to do it

  1. Hold one weight

    Stand upright, supporting the upper head of a vertical dumbbell with both hands. Let your arms hang in front of you.

  2. Set a comfortable wide stance

    Place feet wider than shoulder-width with toes slightly outward. Brace your middle and keep your chest comfortably tall.

  3. Lower between your hips

    Bend hips and knees together, keeping knees in line with toes. Stop before your back rounds or the dumbbell reaches the floor.

  4. Push through your feet

    Extend hips and knees together to stand. Keep heels grounded and the dumbbell still between your legs.

Find your form

Keep in mind

  • Choose a stance width your hips can control.
  • Keep pressure across your whole feet.

Watch out for

  • Forcing an extremely wide stance or turning toes too far out.
  • Letting knees collapse inward or reaching the weight toward the floor.

Movement references

Sweat · Sumo squat mechanics (single-dumbbell adaptation) (opens in a new tab)