Dumbbell Sumo Squat: How-to, Tips & More
The Dumbbell Sumo Squat is a beginner compound exercise for your quads. You do it with dumbbells. It is a good fit when your goal is muscle growth.
Besides the quads, it also works your glutes and adductors, so it fits well in a session that trains those muscles together.
Muscles worked
Quads
Primary
Glutes
Secondary
Adductors
Secondary
How to do the Dumbbell Sumo Squat
- Stand wide with your toes turned out, holding one dumbbell by the end between your legs.
- Squat down, pushing your knees out over your toes.
- Go as low as you can keep your chest up.
- Drive up to stand.
Dumbbell Sumo Squat tips
- Standing on two plates lets the dumbbell go lower.
Sets and reps
Most lifters do well with 8 to 15 reps per set, and 8 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Dumbbells
Type
Compound
Dumbbell Sumo Squat alternatives
More quads exercises
All Fours Quad Stretch
Bodyweight
Barbell Back Squat
Barbell
Barbell Bulgarian Split Squat
Barbell
Barbell Lunge
Barbell
Barbell Split Squat
Barbell
Barbell Step Up
Barbell
Frequently asked questions
What muscles does the Dumbbell Sumo Squat work?
The Dumbbell Sumo Squat mainly works your quads, with help from your glutes and adductors.
How many sets and reps should I do?
A good starting point is 8 to 15 reps per set, and many lifters get the best results between 8 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Dumbbell Sumo Squat good for beginners?
Yes. The Dumbbell Sumo Squat is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Dumbbell Sumo Squat?
You need dumbbells.
Add Dumbbell Sumo Squat to your program
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