Dumbbell Sumo Squat: How To & Benefits

Written by Daniel Mesa
Last Updated On

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It is no secret that the perfect barbell squat technique can be hard to master. Balance, mobility, and strength all play a key role. While you perfect this form, a great alternative that is much easier to do with proper form is the dumbbell sumo squat. Having the weight in between your legs and in front of you removes most balance and mobility issues.

In this detailed tutorial, you’ll learn the correct technique, find out why this exercise is so beneficial, and find out about some of the many interesting ways you can perform it. To find your inner strength, do the powerful dumbbell sumo squats and prepare to feel the heat. What are we waiting for?

How To Do The Dumbbell Sumo Squat

Position Yourself

Stand with your feet wider than shoulder-width apart, toes slightly turned out at an angle.

Grab the Dumbbell

Hold a dumbbell in each hand with your palms facing your body. You can choose the weight of the dumbbells based on your fitness level and goals.

Maintain Proper Form

Engage your core and keep your back straight as you lower your body into a squat position. Bend your knees and push your hips back as if you’re sitting in an imaginary chair.

Go Deep

Lower yourself until your thighs are parallel to the ground or as far as your flexibility allows while maintaining proper form.

Power Up

Push through your heels, activate your glutes, and return to the starting position by extending your legs and standing tall.

Repeat and Aim High

Repeat for the desired number of reps, aiming for at least 8 to 12 repetitions in each set.

Our Tips

  • Focus on the right way to move: keep your chest up, your back straight, and your knees in line with your toes. This will help you get the most out of the exercise and lower your risk of getting hurt.
  • Don’t drop quickly into the squat position. Instead, slow down your fall. Instead, lower yourself slowly and carefully while using your muscles for a better workout.
  • Don’t forget to take deep breaths as you do the practice. As you go down into the squat, breathe in, and as you come back up, breathe out.

Muscles Worked By Sumo Dumbbell Squats

muscles worked by dumbbell sumo squat

The sumo dumbbell squat is a great way to work out many different muscle groups with just one strong move. This complex movement uses some of the biggest muscle groups in your lower body. This makes it a great way to build strength and shape your body.


During a sumo squat, the front thigh muscles, known as the quadriceps, get the spotlight. Your quadriceps put in a ton of work to keep you stable as you go down into the broad squat posture and power your ascent when you stand back up.


The hamstrings, located at the top of your thighs, help you maintain balance and stability when you perform the sumo squat. They work in tandem with your quadriceps to keep you stable and powerful as you move through your complete kinetic range.


The sumo dumbbell squat is your ticket to the powerful, sculpted glutes of your dreams. The wide stance and low squat position work the gluteus maximus and medius, sculpting and strengthening your rear end.

Now let’s look at some of the benefits of the sumo dumbbell squat.

Benefits Of The Sumo Dumbbell Squat

Easier To Balance

The sumo stance offers a more stable basis than regular squats, which makes it simpler for beginners to squat correctly. Because of the support, you can concentrate on strengthening the desired muscles without having to worry about losing your equilibrium.

Leg Growth

The quadriceps, hamstrings, and glutes all benefit greatly from dumbbell sumo squats. This exercise’s complex nature allows for higher muscular activation and growth because it uses numerous muscle groups at once.

Deeper Range Of Motion

The wide stance of the sumo squat gives you a greater range of motion, which lets you work your muscles more effectively and activate different muscle fibers.

Less Risk Of Lower Back Injury

Lower back discomfort can be avoided entirely if you remember to keep your head up and your core engaged throughout the workout.

Dumbbell Sumo Squat Alternatives

If you want to change up your lower body workout or add some variety, here are some other exercises that you can do instead of dumbbell sumo squats that will still give you the same benefits:

Barbell Sumo Squat

After mastering the dumbbell sumo squat, move on to the next level by performing the exercise with a barbell on your upper back. You’ll be able to target your quadriceps, hamstrings, glutes, and adductors with the help of this, as well as lift heavier weights.

Goblet Squat

Goblet Squats are performed by squatting with a narrower stance while holding a dumbbell or kettlebell near the center of the chest. This modification places more emphasis on the quadriceps while still allowing for a reasonable range of motion.

Bulgarian Split Squat

To complete a Bulgarian Split Squat, you need first practice lunges with one foot elevated on a bench. This will target each leg independently. In addition to strengthening the glutes, quads, and hamstrings, this exercise also helps improve balance and stability.

Bottom Line On Dumbbell Sumo Squats

Any lower-body exercise plan would benefit greatly from the addition of dumbbell sumo squats. Among the many advantages they provide are increased leg length, better balance, and less vulnerability to lower back injuries. Keep good form in mind at all times, and as your strength grows, challenge yourself with heavier weights. Dumbbell sumo squats are an excellent exercise for anyone who wants to build up their leg and glute strength and power. Grab some dumbbells, set up shop, and get ready to see some results!


Are dumbbell sumo squats good for beginners?

Yes! Sumo squats with dumbbells are a good workout for beginners because they are stable and less likely to hurt you. But it’s important to start with lighter weights and focus on good form before slowly adding more force.

Can I do heavy sumo squats even though my knees hurt?

Sumo squats with dumbbells can be good for your knees, but it’s important to listen to your body and talk to a doctor if you already have knee problems. Change the range of motion and use lighter weights to make the knees less stressed.

How often a week should I do heavy sumo squats as part of my workout?

How often you do dumbbell sumo squats depends on your general fitness goals and training plan. Most of the time, you can do them 1-2 times a week, with enough days off in between to let your muscles heal.

Can I use heavy sumo squats for fat loss?

Yes, without a doubt! Sumo squats with dumbbells work a lot of big muscle groups, which means they burn a lot of calories. When combined with a healthy diet and other exercises, adding them to your workout schedule can help you reach your fat loss goals.

Should I hold the bars in a certain way when I do sumo squats?

The grip can be changed based on how you feel and what you like. Some people like to hold the dumbbells with their palms facing inwards, while others prefer to hold them with their hands facing away from their bodies. Try both to find the one that makes you feel most comfortable and safe.

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