quads · Dumbbell · Beginner
Sumo Squat
The sumo squat is a wide-stance squat with a dumbbell or kettlebell held low. The wide stance and turned-out feet bring the glutes and inner thighs into the lift.
Why it's in a glute program: A glute and inner-thigh squat that needs one dumbbell.
How to do the sumo squat
- Hold a dumbbell at the base with both hands and stand straight up. Move your legs so that they are wider than shoulder width apart from each other with your knees slightly bent.
- Your toes should be facing out. Note: Your arms should be stationary while performing the exercise. This is the starting position.
- Slowly bend the knees and lower your legs until your thighs are parallel to the floor. Make sure to inhale as this is the eccentric part of the exercise.
Form cues
- Toes out, knees tracking over them.
- Sit straight down between the feet.
- Squeeze the glutes at the top.
Muscles worked
Primary: quads. Movement pattern: squat. Equipment: dumbbell.
Programs that use the sumo squat
In Glute Max this exercise appears in 3 of the coach-built programs, including Home Glute Overdrive — 5 Day, Home Peach Project — 3 Day, Home Peach Starter — 3 Day. Every program shows the animated form guide above on the workout screen.
