Dumbbell Sumo Squat

A wide-stance squat with dumbbells held at the sides, biasing the inner thighs and glutes.

How to do it

1. Stand with feet wider than shoulder-width, toes turned out about 30 degrees.
2. Hold a dumbbell in each hand at your sides.
3. Brace the core and keep the chest up.
4. Bend at the hips and knees to sit straight down into a deep squat.
5. Drive through the heels to return to standing.
6. Repeat for the desired number of reps.

Tips

• Track the knees over the toes — do not let them cave in.
• Keep the torso as upright as the hip mobility allows.
• Choose lighter dumbbells than for a regular squat; grip is the limiter.

Muscles

Primary: Glutes (max), Quadriceps

Secondary: Adductors, Glutes (medius), Hamstrings