Sumo Squat
The dumbbell sumo squat is a wide-stance squat where you hold a single dumbbell hanging between your legs. It builds strength in your quads and glutes, with your hamstrings and abs helping to keep you steady. It suits beginners and experienced lifters alike, as long as you pick a weight you can control.
Muscles worked
The Sumo Squat mainly works your quadriceps and glutes, with your hamstrings and abs helping.
Setting up
- Choose a light to moderate dumbbell. Hold the handle with both hands so the weight hangs in front of you, below your waist, with your arms straight.
- Stand with your feet clearly wider than shoulder-width and turn your toes out slightly, around 30 to 45 degrees. Wear flat, stable trainers.
- Stand tall with your chest up, shoulders back and down, and your eyes looking straight ahead. Gently tighten your abs as if you were about to be nudged in the stomach.
How to do the Sumo Squat
- Start standing tall in your wide stance, with the dumbbell hanging between your legs and your arms straight.
- Take a breath in and brace your abs, keeping your chest lifted.
- Bend your knees and sit straight down between your feet, pushing your knees out in line with your toes.
- Keep lowering with your torso upright until the dumbbell touches the floor, or as low as you can go with control.
- Press your whole foot into the floor and drive up powerfully, squeezing your glutes as you stand.
- Move straight into the next rep without resting at the top, keeping your legs and abs working throughout.
Form tips
- Think of lowering yourself straight down between your feet, not leaning forward. Your chest should stay tall the whole way.
- Push your knees out over your toes on the way down and up. They should follow the line of your feet.
- Keep your weight through the middle of your feet and your heels. Your toes and heels should stay flat on the floor.
- Squeeze your glutes hard as you stand, and stop when you are tall. Don't lean back at the top.
- Drive up quickly but lower slowly, taking about two seconds on the way down so you stay in control.
Common mistakes
Knees caving inwards
Push your knees out towards your little toes as you descend and stand. If it keeps happening, use a lighter dumbbell or a slightly narrower stance.
Leaning forward and rounding over the weight
Keep your chest up and eyes forward, and brace your abs before every rep. Only squat as low as you can while keeping your torso upright.
Heels or toes lifting off the floor
Keep your whole foot planted and think about pushing the floor away. If your heels rise, try a slightly wider stance or a shallower depth until you feel steadier.
Bouncing out of the bottom or pausing and relaxing at the top
Lower under control, then drive up smoothly. At the top, stay tall and tight and go straight into the next rep rather than resting.
Sets and reps
| Build strength | 3-5 sets of 5-8 reps with the heaviest dumbbell you can hold and control, resting 2-3 minutes between sets. |
|---|---|
| Build muscle | 3-4 sets of 8-12 reps with a weight that makes the last 2 reps hard, resting 60-90 seconds between sets. |
| Fat loss and general fitness | 2-3 sets of 12-15 reps with a lighter dumbbell, resting 45-60 seconds, as part of a full-body workout done 2-3 times a week. |
Pick a weight where the last rep or two of each set is hard but your form stays clean. When every set feels easy, it's time to go up.
Sumo Squat alternatives
Machine taken, or want some variety? These work the same main muscles.
Sumo Squat FAQs
How wide should my feet be for a sumo squat?
Aim for clearly wider than shoulder-width, with your toes turned out slightly. Squat down and check that your knees follow the line of your toes. If they do, the stance is right for you, and if not, adjust the width or toe angle until it feels comfortable.
What is the difference between a sumo squat and a normal squat?
A sumo squat uses a wider stance with the toes turned out, and the dumbbell hangs between your legs. This helps you stay more upright. Both exercises train your quads and glutes, so it comes down to which feels better for you.
What weight should I use for dumbbell sumo squats?
Start with a light dumbbell that lets you keep an upright chest and control every rep. If you can do 12 reps with good form and still feel you could do a few more, go up a little next time. Stop if anything hurts and get it checked.
Track your Sumo Squat progress
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