Quads
Dumbbell Sumo Squat
The Dumbbell Sumo Squat is a strength exercise with dumbbells for your quads. Share of the load in the Zulta muscle model: gluteus maximus 20%, adductors 17% and quads (vastus lateralis) 17%.
How to do it
- Hold one dumbbell vertically by one end with both hands so it hangs between your legs.
- Set your feet wide, well outside shoulder-width, with toes turned out.
- Brace your core, chest up and arms straight.
- Push your knees out over your toes and sit straight down until your thighs are about parallel.
- Drive through your heels and stand up tall, squeezing the glutes at the top.
Tips
- Keep the torso upright so the dumbbell travels straight down.
- Match the knee direction to the toe direction.
Common mistakes
- Letting the knees fall inward past the toes.
- Bending forward so the dumbbell swings.
- Setting the feet so wide that you cannot reach depth.
Muscles worked by the Dumbbell Sumo Squat
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
A wide stance with toes out loads the adductors. Knees and hips flex and extend together under load: the vasti and glute max are the prime movers, the adductors extend the hip from the bottom, and the erectors hold the torso.
Dumbbell Sumo Squat alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Dumbbell Sumo Squat work?
Mainly the gluteus maximus, adductors, quads (vastus lateralis) and quads (vastus medialis). The spinal erectors (lower back) and quads (rectus femoris) assist.
Is the Dumbbell Sumo Squat good for beginners?
Yes. The Dumbbell Sumo Squat is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Dumbbell Sumo Squat?
For example the Sumo Squat, Smith Machine Sumo Squat and Band Squat. They train mostly the same muscles, some with different equipment.
How do you make the Dumbbell Sumo Squat harder?
Add weight or reps, or move on to the Sumo Squat and Hatfield Squat.
Sources
- Escamilla 2001, MSSE 33(1):127-141 (knee biomechanics of the squat)
- Kubo et al. 2019, Eur J Appl Physiol 119(9):1933-1942 (squat depth and adductors)
- Gullett et al. 2009, JSCR 23(1):284-292 (front vs back squat)
Log your sets in Zulta
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