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Dumbbell Sumo Squat

The dumbbell sumo squat is a highly effective exercise for strengthening the glutes than traditional squats. It also offers a nice reprieve to any squat-heavy training regime that’s underdelivering results or feeling uninspiring.

In this article, we cover everything you need to know about this squat variation. We’ll start by outlining proper performance before discussing how it can help you break through workout plateaus.

How To Do

Stand with your feet slightly wider than hip-width apart and your toes at a 45-degree angle.
Place a medium to heavy dumbbell in between your two legs.
Take a deep squat to grab onto the dumbbell.
Hold the dumbbell by placing one hand over the other or interlocking your fingers.
Engage your core with a deep breath in through your noses. Ensure that your shoulders are neutral or slightly retracted (pulled back).
As you exhale, push through your heels into the ground while straightening your legs.
Pause briefly at the top before exhaling and bending your knees to return to the starting position.

Tips From Expert

As you lower into your sumo squat, imagine trying to spread the floor apart without actually moving your feet. This will help you activate the muscles in your legs more.
It’s okay for your knees to bend slightly over your feet. However, movement through the knees should be minimal during a sumo squat. Most movement should be through your hips.
Unlike a traditional squat, you want your shins to remain more or less perpendicular to the floor.
Keep a small bend in your knees to prevent over-extending them.
As you drive your hips back to squat, you will likely notice your torso leaning quite forward. This is completely natural and not something that should be resisted.

Optimal Sets and Reps

There is no one-size-fits-all for working out. Instead, you must adjust the amount of sets and reps you perform based on your unique training needs. Here are some evidence-based recommendations for each popular training style.

Training Type	Sets	Reps
Strength Training	3–5	3–6
Hypertrophy	3–4	8–12
Endurance Training	2–3	15–20
Power Training	3–4	4–6 (Explosive)

Optimal Sets & Reps of Dumbbell Sumo Squat

How to Put in Your Workout Split

The dumbbell sumo squat is a squat variation that can provide novelty to a regular squatting practice. As a compound lift, it targets multiple muscle groups making it ideal for a 3-day workout split.

However, it also targets different muscles than traditional squats, placing more emphasis on the adductors, located at the inner thigh, and glutes.

Here are some potential options for incorporating the sumo squat into your workout split:

Glute-Focused Workout — Body part splits are ideal for those completing at least four workouts per week. The dumbbell sumo squat can be followed by hip thrusts, Romanian deadlifts, and glute-focused Bulgarian split squats.
Leg Day — Leg day workouts should be designed to equally target each lower body major muscle group. They can be followed by upper-body push/pull workouts. Calf raises, traditional squats, and deadlifts would all be suitable additions to the dumbbell sumo squat.
Full-Body Workout — Individuals who are short on time don’t need to compromise on gains. Full-body workouts are as effective as split routines and take a fraction of the time.

As you might expect, building the perfect workout goes beyond simply choosing the right exercises. It’s also important for you to consider loading ranges to ensure you are maximizing your potential gains.

To do so, first start by determining your 1RM, or one-repetition max. This is the most amount of weight you can lift for a single rep with good form.

From there, you can use the following ranges to help you figure out the best weight for your lifts:

Strength Training — 80%–100% of your 1RM.
Hypertrophy Training — 60%–80% of your 1RM.
Endurance Training — 40–60% of your 1RM.
Power Training — 80%–100% of your 1RM.

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Primary Muscle Groups

Gluteus

Large, superficial muscles located at your buttocks just below your lower back area.

Hamstrings

Muscles located at the back of your upper leg, below your glutes and above your calves. Consists of three muscles.

Erector Spinae

Muscles that span the entire length of your spine on either side.

Gluteus

The gluteus refers to the group of muscles in the buttocks. It consists of four different muscles, the gluteus maximus, gluteus medius, and gluteus minimus.

The sumo squat is one of the best dumbbell glute exercises for targeting the gluteus muscles, especially the gluteus maximus.

This is because, during the lifting phase, the gluteus muscles contract concentrically, meaning that they shorten to generate force. This contraction provides the power required to extend the hips and drive the body back to standing.

Erector Spinae

The erector spinae is a group of muscles running vertically along the spine. They are responsible for supporting the spine to stay upright, including during the dumbbell sumo squat.

During this movement, the erector spinae keeps the spine in a neutral position to prevent unwanted rounding. This ensures proper form and reduces the risk of lower back strain, especially when lifting heavier weights.

Hamstrings

The hamstrings are three muscles on the back of the thigh; the biceps femoris, semitendinosus, and semimembranosus.

They are responsible for bending the knee and extending the hips, two movements that occur during the dumbbell sumo squat. Because of this, they are one of the more highly activated muscle groups during this movement.

Secondary Muscle Groups

Quadriceps

Muscles located at the front portion of your upper legs, below your pelvis and above your knees. Consists of four parts.

Hip Adductors

Muscles located at the upper inside part of your legs between your quads and hamstrings.

Upper Rectus Abdominis

Muscles located just below the lower chest and above the lower abdominals. Between your ribs and pubic bone.

Lower Rectus Abdominis

Muscles located below your upper abs and above your public bone between your ribs.

Obliques

Muscles located on the sides of your rectus abdominals. Runs on the sides of your trunk.

Upper Trapezius

Triangular shaped muscles located between your neck and shoulder blades.

Wrist Flexors

Muscles that span the inside of your lower arm, between your elbow and wrist palm side up.

Wrist Extensors

Muscles that make up the back portion of your lower arm, between your elbow and wrist.

Quadriceps

The quadriceps, more commonly referred to as the quads, are a group of four muscles located on the front of the thigh. They are most involved in extending the knee to straighten the leg, but also help flex the hips.

During the dumbbell sumo squat, the quadriceps are quite active during the lifting phase of the movement. They work to straighten the legs when pushing up from the squat position.

Hip Adductors

The hip adductors are five muscles located on the inside edge of the thigh. They help adduct the hips or draw the legs toward the midline of your body, hence the name.

When performing the dumbbell sumo squat, the hip adductors are significantly more engaged than during traditional squats. This is because they have to work harder to maintain the out-turned-leg positioning during the lowering phase of the movement.

Upper Trapezius

Most movements involving holding a weight in front of you, including squats and deadlifts, incorporate the upper trapezius muscle. This muscle is the upper-most part of the trapezius, which spans from the skull to the neck and shoulders.

When holding a weight between your legs, the upper trapezius helps stabilize the shoulders and upper body.

Wrist Flexors

The wrist flexors are a group of muscles located on the inside of the forearm. They are responsible for bending the wrist and flexing the fingers to grip onto objects.

While they aren’t involved in the squatting movement itself, the wrist flexors play an essential role in the dumbbell sumo squat. They help you grip the dumbbell, allowing you to focus on the squat without dropping the weight.

Wrist Extensors

Directly opposite the wrist flexors on the back of the forearm, are the wrist extensors. These muscles are responsible for bending the wrist backward (wrist extension).

In the dumbbell sumo squat, the wrist extensors help you stabilize the wrist to maintain proper wrist alignment. They work in unison with the wrist flexors to ensure a firm, stable grip on the dumbbell.

Upper Rectus Abdominis

The upper rectus abdominis is the upper portion of the rectus abdominis, a long muscle that runs along the abdomen. The upper and lower rectus abdominis are famously known as the six-pack muscles.

The upper rectus abdominis works synergistically to erector spinae to support the abdomen and spine to stay upright while squatting.

Lower Rectus Abdominis

Below the upper rectus abdominis is the lower part of the rectus abdominis. Like the upper rectus abdominis, the lower rectus abdominis is also a key stabilizer for the lumbar spine (lower back).

However, because of its lower positioning, the lower rectus abdominis also plays a key role in stabilizing the pelvis. Intentionally engaging the lower rectus abdominis during the sumo squat can help support proper alignment between the pelvis and spine.

Obliques

The obliques are the other main muscle group that supports core stability. They are located on the sides of the abdomen and consist of the external obliques and internal obliques.

Unlike the rectus abdominis muscles, the obliques are more involved in rotating and twisting the trunk. Because of this, they engage to help prevent trunk rotation during the dumbbell sumo squat.

Equipment

Dumbbells

You can use these for a wide range of unilateral and bilateral exercises. Avoid using momentum to lift. Ensure a secure grip to prevent drops.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Dumbbell Stiff Leg Deadlift

Dumbbell Single Leg Romanian Deadlift

Dumbbell Romanian Deadlift

Dumbbell Deadlift

Dumbbell Frog Hip Thrust

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Hack Squat

Barbell Deadlift

Barbell Stiff Leg Deadlift

Barbell Squat

Hyperextension

Bodyweight Squat

Donkey Kick

High Knees

Cobra Stretch

Cat-Cow Stretch

Who Should Do?

Individuals Wanting To Grow Their Glutes

Unlike sumo deadlifts, which are more of a quadricep-focused exercise, sumo squats are excellent for building glute strength.

That is because the wider stance and deeper position of sumo squats place a greater emphasis on the gluteus maximus. The gluteus maximus is the largest muscle in the entire body, so strengthening it provides undeniable aesthetic and performance-based benefits.

Beginners

Sumo squats can help beginners build a strong foundation for working out. Not only do they strengthen the key muscles involved in many popular compound exercises, but are highly adjustable.

Depending on their skill level, beginners have the option to use lighter weights to increase accessibility. They can also be performed to a lesser depth to decrease intensity while building foundational strength and mobility.

Those Looking For Workout Variety

Regular gym-goers understand the importance that workout variety has on enhancing engagement and enjoyment. However, workout variety can also offer a fresh challenge for the lower body.

Adding sumo squats can break up routine movements to help prevent workout plateaus and engage muscles in new ways.

This helps ensure all areas of the lower body are effectively trained while promoting overall strength and flexibility. It also keeps workouts feeling more mentally stimulating.

Who Should Not Do?

People With Hip Or Knee Issues

The outward rotation of the legs during dumbbell sumo squats requires significant flexibility and stability in the hip and knee areas. This can be a challenge for people with joint issues, making it difficult to comfortably maintain proper form.

Additionally, the outward foot positioning can increase the pressure on these joints. This can potentially aggravate existing conditions, especially in people with limited strength.

Individuals With Limited Flexibility

Unfortunately, individuals with limited flexibility should avoid doing dumbbell sumo squats without proper guidance.

This is because the sumo stance requires a deeper range of motion, which can be difficult for inflexible individuals to achieve. Limited flexibility in these areas may prevent proper form, leading to compensatory movements that increase the risk of injury.

Benefits Of The Dumbbell Sumo Squat

Strengthens Lower Body Muscles

Most squat and deadlift variations are effective for strengthening the lower body muscles. However, dumbbell leg workouts can benefit from the addition of sumo squats due to their unique muscle targeting.

Unlike traditional squats, sumo squats place greater emphasis on the glutes. The wide stance also heavily activates the inner thighs, or adductors, which are not particularly targeted in traditional squats.

Targets Inner Thighs And Glutes

Sumo squats are particularly effective in targeting the inner thighs and glutes due to their wide stance and foot positioning.

The wider stance places more emphasis on the adductor muscles. These muscles must activate to help stabilize the knee and hips during the movement. This helps to strengthen and tone the inner thighs more effectively than traditional squats.

Additionally, the outward angle of the feet and the depth of the squat engage the glutes more intensely. Regularly practicing dumbbell sumo squats can help you build strength and definition in the buttocks.

Boosts Functional Fitness

Functional fitness refers to the strength and stability needed for everyday movements like lifting, bending, and squatting.

In general, squats are considered staples in improving and maintaining functional fitness. That is because the movement pattern is carried out often in every activity.

Beyond that, they also help to strengthen the lower body, core, and back muscles. All of these are essential to efficient and safe movement, in both fitness and daily life.

Frequently Asked Questions

Are dumbbell sumo squats effective?

Yes, dumbbell sumo squats are highly effective for building lower body strength, targeting the glutes, inner thighs, quads, and hamstrings. They also shift more emphasis onto the inner thighs and glutes compared to traditional squats.

What muscle do sumo squats work?

Sumo squats primarily work the glutes, inner thighs (adductors), quads, and hamstrings. However, they also engage the calves and core for stability and challenge forearm strength.

How much weight for a dumbbell sumo squat?

Anyone getting started with the dumbbell sumo squat should start with 10-20 pounds to improve strength and form. Regular lifters can increase to 20-40 pounds, while advanced lifters may lift over 40 pounds.

What’s the difference between a sumo squat and a goblet squat?

The difference between a sumo and a goblet squat is in the stance. Sumo squats have a wide stance with toes pointed out and target the inner thighs and glutes. Goblet squats use a narrower stance with feet shoulder-width apart.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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About the Author

Isabel Mayfield, BCRPA Yoga Instructor & Fitness Coach

Isabel Mayfield is a Canadian yoga and fitness instructor with a passion for helping women transform their health. With over a decade’s worth of experience as a yoga and meditation instructor, Isabel loves using a more integrative approach health with stress reduction being a main priority. Combining the physical benefits.. See more