Sumo Squat (Dumbbell)
The Dumbbell Sumo Squat is a lower-body strength exercise performed with a wide stance and a single weight held between the legs. It specifically targets the glutes, inner thighs (adductors), and quadriceps while generally placing less stress on the lower back than traditional squats.
Because the wide stance of the Sumo Squat heavily recruits the adductors, which can be prone to delayed onset muscle soreness (DOMS), the AI analyzes your recovery status to adjust volume and prevent strain. By tracking your RPE and weight progression, the app helps you find the 'sweet spot' where you stimulate glute growth without compromising hip mobility or lower back safety. If your hip structure limits depth or causes pain, the AI utilizes historical data to recommend biomechanically friendlier alternatives like the Landmine Sumo Squat.
Form Cues
- Set feet wider than shoulder-width with toes turned out 45 degrees
- Keep your chest tall and shoulders pulled back
- Drive your knees outward so they track directly over your toes
- Hold the dumbbell vertically with arms fully relaxed
- Squeeze your glutes firmly at the top of the movement
- Don't let your knees cave inward
- Don't round your lower back or hunch forward
- Don't pull the dumbbell up with your arms
- Don't let your heels lift off the floor
- Don't look down at your feet
Common Mistakes
- Stance too narrow
- Knees collapsing inward (valgus)
- Rounding the spine
- Bending at the hips before the knees
- Shrugging shoulders to hold weight
Muscles Worked
This variation emphasizes the posterior chain, specifically targeting the gluteus maximus and the adductors (inner thighs) due to the wide foot placement. It also effectively engages the quadriceps for knee extension while relying on the core and spinal erectors to maintain an upright torso throughout the lift.
Primary
Secondary
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