Squat · Dumbbells
Dumbbell Sumo Squat
The Dumbbell Sumo Squat is a squat for the upper glutes, inner thighs and quads, done with dumbbells.
The animated figure highlights the muscles worked.
How to do it
- Wide stance, toes turned out
- Push your knees out
- Stand up with your glutes, back straight
Sets and reps
How the BindTrue program that uses it doses the Dumbbell Sumo Squat:
- Sets
- 3
- Reps
- 10–12
- Rest
- 90 s
Pick a weight where the last two reps are hard but your form stays clean. When every set reaches the top of the rep range, add a little weight.
Alternatives
Same job, different tools: swap in one of these when the equipment is busy or the movement doesn’t suit you.
Used in these programs
- Glutes & Tone Glutes C: 3 × 10–12 · 4 days a week
Stop if you feel sharp or joint pain. New to training, or coming back from an injury? Start light and ask a qualified coach or physical therapist to check your form.