Sumo Dumbbell Squat

Intermediate Level of Difficulty

The dumbbell squat is a lower body exercise that is easy to perform anywhere. This exercise only uses a dumbbell to work the quads, hamstrings, lower back and buttocks.


Picture of Quadriceps


The quadriceps (quads) are a group of four muscles on the front of the thigh. They allow your knee to straighten and provide stability when standing. Your quads are the most important muscle group for maintaining the ability to stand and to walk independently.

Picture of Glutes


Gluteal Muscles (Glutes) are one of the strongest muscles in the body and are the connecting point between your legs and back muscles. Glutes are used in a variety of actions from moving the leg to extending and rotating the hip, as well as extending and rotating the trunk of the body.

Equipment Used

Picture of Dumbbells


The dumbbell, a type of free weight, is a piece of equipment used in weight training. It can be used individually or in pairs (one for each hand). Dumbbells vary in weight from 3lbs. up to 150lbs.

Exercise Instructions

sumo dumbbell squat - step 1

Step 1

Start with your feet wider than shoulder width apart, your buttocks out, your back straight and your shoulders pulled back. Hold the dumbbell in your hands, keeping your arms straight and hanging in front of your.

sumo dumbbell squat - step 2

Step 2

Keeping your arms and back straight, bend your knees and lower your body down until your knees are almost at a 90 degree angle.

sumo dumbbell squat - step 3

Step 3

Stand back up to the starting position and repeat action.