Dumbbell Sumo Squat

Exercise Information

  • Alternative Names: Sumo plie squat, plie dumbbell squat, db sumo squat
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Dumbbell
  • Muscles Targeted: Quads, glutes, hamstrings
  • Mechanics: Compound
  • Average Number of Sets: 2-3 with 5-6 reps each, with one-minute rest
  • Variations: Elevated sumo squat
  • Alternative: None

The dumbbell sumo squat is a free-weight version of the traditional sumo squat commonly performed by trainees for developing the glutes and strengthening legs. Using a dumbbell makes the exercise slightly harder but more effective in promoting muscle growth.

Dumbbell Sumo Squat Exercise Information

  • Alternative Names: Sumo plie squat, plie dumbbell squat, db sumo squat
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Dumbbell
  • Muscles Targeted: Quads, glutes, hamstrings
  • Mechanics: Compound
  • Average Number of Sets: 2-3 with 5-6 reps each, with one-minute rest
  • Variations: Elevated sumo squat
  • Alternative: None

How to do Dumbbell Sumo Squat

Start the exercise by holding a dumbbell (weighing about 15-20 lbs) at its base while standing with your back upright. Make sure to keep your legs wider than shoulder-width and toes flared out, with the weight held between your legs. Bend at your knees to lower your body until the thighs are almost parallel to the ground. Perform the descent for 4 seconds and then hold the bottom position for 3 seconds. Return to the standing position within a second so that each rep takes about 7 seconds.

Dumbbell Sumo Squat

Db Sumo Squat Tips

  • Keep your back upright throughout the exercise to prevent injury.
  • Stretch your hips with foam rolling exercises if your hips and butt muscles are sore.

Variation with Feet Elevated

It involves the same movement as the regular db sumo squat, but you perform it by standing on a pair of side-by-side benches.

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