Dumbbell Sumo Squat 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The dumbbell sumo squat is a popular lower-body movement using a single dumbbell held in front of the legs. It is performed with a wider than shoulder-width stance, which increases the demand on the glutes, hamstrings, and adductors while still benefiting the quads, core, and upper body. It is usually performed for moderate to high reps, at least 8-12 reps per set, as part of the lower-body portion of a workout.
How to Perform
Stand with your feet set wider than shoulder-width, holding a dumbbell close to your chest with both hands.
Angle your toes and knees outward at roughly 45 degrees.
Slowly lower your hips by bending your knees until your thighs are nearly parallel to the ground.
Press through your heels to straighten your legs and rise back to the starting position.
Maintain an upright chest and a neutral, straight back throughout the movement.
Repeat the motion for the number of repetitions you intend to complete, ensuring controlled movement and steady breathing.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Focus on pushing through your heels to better activate the quads and glutes.
Keep your core engaged to maintain stability and protect your lower back.
Avoid letting your knees cave inward; keep them aligned with your toes.
Use a weight that allows controlled movement without compromising form.
Maintain a straight back and upright chest to prevent leaning forward.
Breathe steadily, inhaling on the way down and exhaling on the way up.
Ensure a full range of motion to maximize muscle activation.
Keep the dumbbell close to your chest to reduce strain on the shoulders.
Perform the movement slowly to enhance muscle engagement and control.
Adjust your stance width if you feel discomfort in the knees or hips.
How Not to Perform
Do not let your knees collapse inward during the squat.
Avoid leaning your torso too far forward, which shifts focus away from quads and glutes.
Do not lift your heels off the ground; keep your weight on your heels.
Avoid using momentum to push up; control the movement throughout.
Do not round your back; keep it straight to protect the spine.
Avoid holding the dumbbell too far from your chest, which strains shoulders.
Do not perform shallow squats; ensure thighs reach near parallel to the floor.
Avoid locking your knees aggressively at the top; keep a slight bend.
Do not rush through repetitions; maintain a controlled pace.
Avoid widening or narrowing your stance excessively, which can stress knees and reduce effectiveness.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
