Dumbbell Sumo Squat

A wide stance that brings in the adductors and glutes; hold the dumbbell hanging between your legs.

• Compound
• Dumbbell
• Beginner

How to do it

• Feet wide, toes turned out
• Lower between your legs with your chest high
• Squeeze your glutes as you stand

Sets, reps and tempo

Ranges: 8–12 reps · 1–3 RIR

Tempo: Lower for 2–3 s under control, drive up with intent without bouncing out of the bottom

Common mistakes

• Letting your knees cave inwards
• Rounding your lower back in the hole

Muscles worked

Primary

• Quads
• Glutes

Secondary

• Hamstrings
• Core / abs

Alternatives

• Goblet Squat
• Sumo Deadlift