Exercise Guide

Sumo Squat With Dumbbell

Quadriceps, Hamstrings, Adductors, Glutes
Lower Back, Abductors
rating: Ø 4.55 through 11 votes
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required:Dumbbell / Dumbbells (2) / Kettlebell / Kettlebells (2) / Drink Crate / Backpack / Medicin Ball
Variations available (31)
Starting PositionExecution

Starting Position

  • grasp two dumbbells or two alternative tools named above
  • stand up with a bit wider than shoulder width opened legs, the feet are turned out a bit
  • angle the legs a bit
  • pull back the shoulder blades and push out the chest
  • let the weights hang down vertically in the middle of your pelvis
  • look ahead and keep your back straight while you work out

Correct Execution

  • bend your knees in a controlled motion until they have a 90 degree angle
  • push out the bottom backwards and go into a slight hollow-back
  • the knees point into the same direction like the tiptoes and do not protrude them during the bending
  • your arms and the weights do not move
  • put pressure on your heels and come back to the starting position without momentum
  • repeat the exercise several times
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Related exercise lists:

Free Weights, Dumbbells, Kettlebells, Strength Training With Dumbbells, Barbell And Kettlebell, Thighs, Adductors