Dumbbell Sumo Squat
The dumbbell sumo squat uses a wide stance to emphasize the glutes and inner thighs over the quads. Hold a single dumbbell vertically between your legs, squat deep with toes pointed out, and drive up through your heels.
How to Perform
Stand with feet wider than shoulder-width and toes pointed out at 45 degrees.
Hold a dumbbell vertically by one end with both hands, arms hanging between your legs.
Squat straight down, keeping your chest up and knees tracking over your toes.
Drive up through your heels and squeeze your glutes at the top.
Common Mistakes to Avoid
Not going deep enough — the dumbbell should nearly touch the floor.
Leaning forward instead of keeping the torso upright.
Letting the knees cave inward, which reduces glute and adductor engagement.
Muscle Activation
Variations
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