Dumbbell Sumo Squat Form: 7 Cues for Better Glute Focus
This form tutorial breaks the dumbbell sumo squat into simple cues, and the creator presents it as a way to target the glutes. You only need one dumbbell. Instead of holding it at your chest, you let it hang between your legs.
This post is for general information and is not medical advice. Check with your doctor before starting a new exercise routine.
The Exercises
No sets or reps are shown in the original video, which focuses on form. Choose a weight you can control and a rep count that lets you keep these cues.
Stance about 1.5x shoulder width
Set your feet about one and a half times shoulder-width apart. The creator notes that a stance that is too wide shifts the work to your inner thighs.
Toes slightly out
Point your toes outward. The creator suggests about 45 degrees.
Knees track over toes
As you squat down, keep your knees moving in the same direction as your toes.
Shoulders down, lats engaged
Keep your shoulders away from your ears and your upper back engaged.
Lean forward about 45°
Lean slightly forward instead of staying fully upright. The on-screen cue says about 45°.
Neutral neck
Keep your head in line with your spine.
Keep weights close
Hold the dumbbell with both hands, hanging between your legs and close to your body.
Form Tips
- Start with a lighter dumbbell while you learn the position.
- Move slowly so you can check each cue as you go.
- If you mostly feel it in your inner thighs, try bringing your feet in a little.
- Stop if you feel pain in your knees or lower back.
Gear That Helps
One adjustable dumbbell lets you start light while you practice the form and add weight as you get comfortable.
Check the Core Home Fitness Adjustable Dumbbell Set on AmazonRelated Reading
- Dumbbell Goblet Squat Stances and Romanian Deadlift: Build Stronger Legs at Home
- Best Adjustable Dumbbells for Small Spaces
- 10 Beginner Home Workouts With No Equipment
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