The dumbbell Sumo squat is a very effective isolation exercise which targets the quadriceps but the glutes, hamstrings, and calves receive a lot of stimulation. Now, this exercise is a great alternative to the barbell Sumo squat but keep in mind you cannot use the same amount of weight since more stabilization and balance is required to perform the movement.
But this doesn’t mean you can’t build lots of muscle and strength because the Sumo squat provides a sufficient overload stimulus. So, make sure to include this exercise into your routine being that it’s a very effective squat alternative.
In This Exercise:
- Target Muscle Group: Quadriceps
- Type: Strength
- Mechanics: Compound
- Equipment: Dumbbell
- Difficulty: Beginner
Exercise Instructions
- Hold a dumbbell at the base and stand up with feet wider than a shoulder-width stance.
- Point your feet outward.
- Now squat down until the other end of the dumbbell comes reaches an inch from the floor while inhaling.
- Then squat back up with your heels and exhale.
- Repeat for the desired number of reps.
Variations & Tips:
- You can also hold two dumbbells as an alternative.
- The Sumo squat targets the mostly the quadriceps but the glutes, hamstrings, and calves get a lot of stimulation as well.
- The Dumbbell Sumo squat is very safe for the spine since you’re lifting closer to your center of gravity.
Watch: How to do the dumbbell sumo squat
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