Dumbbell sumo squat

Glutes

🔧 Dumbbells ↕ Squat 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Stand feet wider than shoulder-width, toes slightly outward. Hold a dumbbell between your legs. Chest up, core engaged. Squat until thighs are parallel to the ground, ensuring knees track over toes. Press through heels to return to start.

Muscles Worked

Glute MaxGlute MediusAdductor LongusAdductor Magnus

Secondary: Biceps Femoris, Semitendinosus, Erector Spinae, Rectus Abdominis

Tips

Maintain a neutral spine. Engage your core for stability. Keep weight on heels. Prevent knees from collapsing inward. Control movement speed. Start with lighter weight to ensure proper form.

Similar exercises

Kettlebell sumo squat Quads, Glutes · 🔧 Kettlebell 3/10 Sumo squat Quads · 🔧 no equipment 2/10 Barbell sumo squat Quads · 🔧 Barbell 4/10 Smith machine sumo squat Glutes, Quads, Hamstrings · 🔧 Smith Machine 3/10 Balance trainer sumo squat jump Glutes · 🔧 Balance Trainer 4/10 Barbell landmine sumo squat Quads, Glutes, Hamstrings · 🔧 Barbell 3/10 Dumbbell sumo deadlift Quads, Hamstrings, Glutes · 🔧 Dumbbells 3/10 Dumbbell jump squat Glutes, Hamstrings · 🔧 Dumbbells 3/10

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