Dumbbell Sumo Squat

Muscles worked by the Dumbbell Sumo Squat

Primary

GlutesGluteus MaximusQuadsQuadriceps Femoris

Secondary

AdductorsHip AdductorsGlute MediusGluteus MediusHamstringsHamstring Muscles

Also called: glute, glutes, gluteus maximus, buttocks, butt, quad.

Equipment

Dumbbell

Also called: db, dumbell, hex dumbbell, rubber dumbbell, hand weight.

How to do the Dumbbell Sumo Squat

1. Stand with feet wider than shoulder-width, toes turned out about 30 degrees.
2. Hold a dumbbell in each hand at your sides.
3. Brace the core and keep the chest up.
4. Bend at the hips and knees to sit straight down into a deep squat.
5. Drive through the heels to return to standing.
6. Repeat for the desired number of reps.

Form tips

• Track the knees over the toes — do not let them cave in.
• Keep the torso as upright as the hip mobility allows.
• Choose lighter dumbbells than for a regular squat; grip is the limiter.

At a glance

Dumbbell Sumo Squat in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Banded Squat
• Barbell Back Squat
• Bodyweight Squat
• Box Squat
• Bulgarian Split Squat
• Dumbbell Front Squat
• Dumbbell Pistol Squat
• Dumbbell Split Squat

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "db-sumo-squat",
  "name_en": "Dumbbell Sumo Squat",
  "name_de": "Kurzhantel-Sumo-Kniebeuge",
  "name_es": "Sentadilla Sumo con Mancuernas",
  "description_en": "A wide-stance squat with dumbbells held at the sides, biasing the inner thighs and glutes.",
  "description_de": "Eine breite Kniebeuge mit Kurzhanteln an den Seiten, die die Oberschenkel-Innenseiten und Gesäßmuskeln stärker beansprucht.",
  "description_es": "Una sentadilla de pies anchos con mancuernas sujetadas a los lados, que enfatiza la cara interna de los muslos y los glúteos.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "compound",
  "difficulty": "beginner",
  "equipment": "dumbbell",
  "body_part": "upper_legs",
  "primary_muscles": [
    "gluteus_maximus",
    "quadriceps"
  ],
  "secondary_muscles": [
    "adductors",
    "gluteus_medius",
    "hamstrings"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "leg_day",
    "glute_focus",
    "knee_safe",
    "lower_back_safe",
    "shoulder_safe",
    "no_axial_load"
  ],
  "variation_group": "squat",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Stand with feet wider than shoulder-width, toes turned out about 30 degrees.",
    "Hold a dumbbell in each hand at your sides.",
    "Brace the core and keep the chest up.",
    "Bend at the hips and knees to sit straight down into a deep squat.",
    "Drive through the heels to return to standing.",
    "Repeat for the desired number of reps."
  ],
  "instructions_de": [
    "Stehe breiter als schulterbreit, die Zehen etwa 30 Grad nach außen gedreht.",
    "Halte in jeder Hand eine Kurzhantel seitlich am Körper.",
    "Spanne den Rumpf an und halte die Brust oben.",
    "Beuge Hüfte und Knie und setze dich gerade nach unten in eine tiefe Kniebeuge.",
    "Drücke durch die Fersen zurück in den Stand.",
    "Wiederhole für die gewünschte Anzahl an Wiederholungen."
  ],
  "instructions_es": [
    "Ponte de pie con los pies más anchos que los hombros y las puntas giradas hacia afuera unos 30 grados.",
    "Sujeta una mancuerna en cada mano a los lados.",
    "Activa el core y mantén el pecho alto.",
    "Flexiona caderas y rodillas para bajar recto en una sentadilla profunda.",
    "Empuja con los talones para volver a ponerte de pie.",
    "Repite el número de repeticiones deseado."
  ],
  "tips_en": [
    "Track the knees over the toes — do not let them cave in.",
    "Keep the torso as upright as the hip mobility allows.",
    "Choose lighter dumbbells than for a regular squat; grip is the limiter."
  ],
  "tips_de": [
    "Halte die Knie über den Zehen — lass sie nicht nach innen einknicken.",
    "Halte den Oberkörper so aufrecht, wie es deine Hüftmobilität zulässt.",
    "Wähle leichtere Kurzhanteln als bei einer normalen Kniebeuge — der Griff limitiert zuerst."
  ],
  "tips_es": [
    "Alinea las rodillas con las puntas de los pies; no dejes que se vayan hacia dentro.",
    "Mantén el torso tan erguido como te permita la movilidad de cadera.",
    "Elige mancuernas más ligeras que en una sentadilla normal; el agarre es el límite."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/db-sumo-squat-start.webp",
      "peak": "images/flat/db-sumo-squat-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "db-sumo-squat");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.