Dumbbell sumo squat: How to Do It, Muscles Worked

Step by step

Hold one dumbbell with both hands, feet wide, toes out.
Bend your knees and lower straight down.
Press through your heels and squeeze your glutes to rise.

What you should feel

Effort in your inner thighs, glutes and quads; your knees should not twist or ache.

Common mistake

Knees collapsing inward; push them out over your toes.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Works

Quads Glutes Inner thighs

Helps

Hamstrings

Equipment

Dumbbells

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Back squatQuads, Glutes

Front squatQuads, Glutes

Hack squatQuads

Bodyweight squatQuads, Glutes

Slow squat (3 s down)Quads, Glutes

Pause squatQuads, Glutes

Questions

What muscles does the dumbbell sumo squat work?

Dumbbell sumo squat mainly works your quads, glutes, and inner thighs. It also helps your hamstrings.

Can I do the dumbbell sumo squat at home?

Yes, if you have this at home: dumbbells.

How many sets and reps of the dumbbell sumo squat?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your quads

Dumbbell sumo squat