Dumbbell Sumo Squat

A wide-stance squat with a dumbbell hanging between the legs — biases the glutes and inner thighs more than a standard squat.

Legs Dumbbell Strength

Video

Silent, looping, the whole movement.

Body map

FRONT

BACK

Primary

Glutes

Secondary

Abs · Quads

Step by step

Stand with feet wider than shoulder-width and toes turned out about 30 to 45 degrees.
Hold one dumbbell vertically with both hands hanging down between your legs.
Brace your core, lift your chest, and pull your shoulders back to set a tall posture.
Squat down by pushing your knees out over your toes and lowering your hips between your legs.
Descend until your thighs reach at least parallel to the floor with the dumbbell hanging near the floor.
Drive through your heels and squeeze your glutes to stand back up to the starting position.

Log your sets. After a few weeks you will see whether it is moving. Free.