Dumbbell Sumo Squat

About This Exercise

A wide-stance sumo squat performed with a single dumbbell held vertically between the legs (suspended from the hands), or with a pair of dumbbells held at the sides. The wide stance + toes-out position emphasises adductor + glute medius engagement. Distinct from Dumbbell Goblet Squat (narrower, shoulder-width stance with bell at chest), and from Sumo Deadlift (Barbell, hinge pattern not squat).

1Setup

Stand with feet wider than shoulder-width, toes turned out 30-45 degrees. Hold one dumbbell vertically by one end with both hands suspended between the legs (or hold a dumbbell in each hand at the sides). Trunk braced, chest tall.

2Execution

Squat down by sending the hips back and out (between the wide-stance legs), keeping the dumbbell tracking straight down. Descend until the thighs are roughly parallel to the floor (or as deep as mobility allows). Drive through the heels to stand back up.

Pro Tips

• Knees track over the toes throughout — wide-stance squats stress the knee tracking line
• Hips back AND out — sumo squats use the wide-stance to load the adductors
• Chest tall throughout — collapsing forward turns this into a hinge instead
• For higher load: progress to barbell sumo deadlift (different mechanic, but heavier)