Legs · Squat
Dumbbell Sumo Squat
The dumbbell sumo squat is a wide-stance squat where you hold one dumbbell vertically between your legs with both hands. The wider stance and turned-out toes shift more of the work to the glutes and inner thighs, while the single dumbbell is easy to hold and keeps your torso upright.
Also known as: Wide stance dumbbell squat, Dumbbell plie squat, Sumo goblet squat
- Muscle group
- Legs
- Movement pattern
- Squat
- Type
- Compound
- Equipment
- Dumbbell
- Difficulty
- Beginner
What muscles does the dumbbell sumo squat work?
Primary movers
- Gluteus maximus
- Quadriceps
- Hip adductors
Assisting muscles
- Hamstrings
- Gluteus medius
- Calves
- Core
A wide stance with the toes turned out changes the squat. The hips open, the knees travel out over the toes, and the glutes and adductors take more of the load than they would in a narrow squat.
The quadriceps still extend the knee as you stand up, but the torso stays more upright and the shins stay close to vertical, which keeps the work moving between the quads and glutes.
The inner thigh adductors, including the adductor magnus, help lower you down and drive you back up. The gluteus medius keeps your knees pressing out in line with your toes.
The dumbbell hangs between your legs and acts as a counterweight, so you can keep your chest up. The calves and core steady you, and the squat is easy to learn because the weight stays near your centre of mass.
How to do the dumbbell sumo squat
Setup
- 1
Stand with your feet much wider than shoulder-width and your toes turned out about 30 to 45 degrees.
- 2
Hold one dumbbell vertically by one end with both hands and let it hang between your legs.
- 3
Keep your arms long and relaxed, with your chest up and shoulders back.
- 4
Brace your core and take a breath.
Execution
- 1
Squat straight down, pushing your knees out over your toes.
- 2
Keep your chest up and your torso upright as the dumbbell lowers between your legs.
- 3
Lower until your thighs are about parallel to the floor.
- 4
Keep your whole foot on the floor and your heels down.
- 5
Drive up through your whole foot and squeeze your glutes at the top.
- 6
Repeat for the desired number of repetitions.
Common dumbbell sumo squat mistakes
Letting the knees cave inward
The knees lose alignment and the glutes and adductors work less.
The fix: Press the knees out over your toes as you lower and stand.
Leaning forward and rounding the back
The weight shifts onto the lower back and the legs do less work.
The fix: Keep your chest up and the dumbbell hanging close to your body.
Turning the toes out more than the hips allow
The knees twist out of line with the feet.
The fix: Turn the toes out only 30 to 45 degrees, or whatever your hips allow.
Lifting the heels off the floor
You lose balance and push the knees forward.
The fix: Keep your whole foot planted and stand on low plates for more depth if needed.
How many sets and reps?
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Hypertrophy | 3–4 | 10–15 | Moderate dumbbell, 1–2 reps in reserve | 60–90 s |
| Strength | 3–4 | 6–10 | Heavy dumbbell, 1–2 reps in reserve | 90 s–2 min |
| Beginner | 2–3 | 8–12 | Light dumbbell or bodyweight | 60 s |
Use the sumo squat as a leg and glute accessory or as a main lift when you train with only dumbbells. Pick a weight that lets you keep your chest up and your knees in line with your toes through every rep.
Running the dumbbell sumo squat in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.
Get it on Google PlayDumbbell Sumo Squat variations and alternatives
Bodyweight Squats
EasierThe basic squat pattern with no added weight.
Dumbbell Goblet Squat
AlternativeA narrower stance that puts more work on the quadriceps.
Sumo Deadlift
AlternativeAlso uses a wide stance but with a hip hinge and a barbell.
Cossack Squat
AlternativeShifts the load to one leg at a time for more inner-thigh stretch.
Barbell Squat
HarderLets you load the legs much more heavily.
Frequently asked questions
What does the sumo squat work?
The glutes, quadriceps and inner thighs, with the hamstrings and calves helping.
How wide should my stance be?
Wider than shoulder-width, with toes out about 30 to 45 degrees, so your knees track over your toes.
How do I get deeper?
Stand on two low plates or steps so the dumbbell has room to lower without touching the floor.
Is the sumo squat better for glutes than a regular squat?
The wide stance puts more emphasis on the glutes and inner thighs, but both versions work the same main muscles.
Hercules tracks every dumbbell sumo squat you log, shows you last session's numbers before you lift, and flags when your progress stalls.
Get it on Google Play