The Dumbbell Sumo Squat is a beginner-friendly dumbbell strength exercise that targets the glutes, with the abdominals and quadriceps working alongside. Here's how to do it right — and what to stop doing.
Primary musclesGlutes
Secondary musclesAbs, Quads
EquipmentDumbbell
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Dumbbell Sumo Squat
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.
02 The payoff
Why it earns its spot
Builds the glutes and inner thighs with wide-stance loading.
Trains the squat pattern without needing a barbell or rack.
Develops lower-body strength with home-friendly setups.
03 Don't do this
Common mistakes
Letting the knees cave inward instead of pushing them out over the toes, which loads the inside of the knee.
Rounding the lower back at the bottom, which puts the spine at risk under load.
Squatting with feet too narrow, which turns the lift into a regular goblet squat and loses the inner-thigh focus.
Cutting the depth short and stopping above parallel, which leaves most of the glute and adductor work on the table.
EGON Put it on record
Track it in EGON.
Log every set of the Dumbbell Sumo Squat, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
