How To Do A Dumbbell Sumo Squat (A Beginner Guide)
Ready to try a Dumbbell Sumo Squat for the first time? You’re in the right place!
In this post I’ll walk you through a simple step-by-step guide to help you get the movement right, plus I’ll show you a few different sumo squat variations you can try at home using your dumbbells.
I love adding sumo squats into my routine as they are a fun change up from regular stance squats, and they do an amazing job at strengthening the inner thigh muscles. These muscles help with everyday movements like keeping your hips steady when you walk, supporting your knees when you stand up and giving you control during side-to-side movements.
So let’s dive in & get you feeling like a confident sumo-squatter!
P.s This post may include affiliate links, which means if you click on them I could make a small commission at no extra cost to you. This helps me keep the content I share on this blog free and accessible for you!
What is a Sumo Squat?
A Sumo Squat is a lower body exercise & a variation of a regular stance squat. It’s really just a wider stance squat with your toes turned out more to target your legs from a different angle.
Benefits of Sumo Squats
- Great for strengthening the muscles in your lower body – especially inner thighs & glutes
- Supports everyday movements like standing up, walking & moving side-to-side
- Helps improve your hip mobility due to the wide stance
- Can be a knee-friendly alternative to regular stance squats
- Adds some spice & variety to your workouts
Muscles Used in Sumo Squats
- Glutes – these muscles help you stand tall, climb stairs & feel strong in everyday movements
- Inner Thighs (Adductors) – keep your hips steady as you walk & control side-to-side steps
- Quads – they support you when you squat, sit down, stand up & straighten your legs
- Hamstrings – help you bend your knees & keep your hips stable whilst moving
How-To Do A Dumbbell Sumo Squat
STARTING POSITION:
- Stand with your feet wider than shoulder-width apart and your toes turned out slightly.
- Hold a dumbbell with both hands, letting it hang straight down in front of your legs while keeping it close to your body.
- Gently brace your core and keep the chest lifted.
THE MOVEMENT:
- Push your hips back and bend your knees at the same time to lower into a squat.
- It’s fine if your torso leans forward a little, that’s totally normal.
- Keep the knees gently pressing out so they stay in line with the toes.
- Lower until your thighs are about parallel to the floor or to a depth that feels comfortable for you.
- TO FINISH:
- Press through your feet and heels to stand up tall again.
- Squeeze your bum gently at the top (being careful not to lean back).
- Reset your posture if you need to then repeat.
Jane’s Feel Good Technique Tips
- Play about with your toe-angle. Find the position that allows your knees and hips to move comfortably and smoothly.
- Play with your foot stance width. Choose a width that lets you feel your inner thighs working without excessive strain on your inner thighs or instability at the knees.
- Think about gently pressing the knees outward. Keep them tracking in the same direction as your toes for better alignment and support.
- Only go as low as feels comfortable for you. Lower only as far as you can maintain control and good positioning. Your range of motion will look different from someone else’s — that’s completely normal.
- Let your torso tilt forward a little. A slight forward hinge is totally normal during the sumo squat and can make the movement feel more natural. You don’t have to be bolt upright.
How To Make It Work For You
Make It More Manageable:
- Stand slightly narrower if the wide stance feels unstable
- Practice the movement without weight (bodyweight sumo squat)
- Hold a lighter dumbbell
- Reduce how deep you squat
Make It More Challenging:
- Use a heavier dumbbell
- Pause for a few seconds at the bottom
- Slow the lowering phase (3–4 seconds down)
- Add more repetitions or sets
Sumo Squat Variations
1. Goblet Sumo Squat
In a Goblet Sumo Squat, you hold a dumbbell vertically against your chest. It’s a great variation if you want added core engagement & it works the upper body too since you’re holding the dumbbell up.
2. Offset Sumo Squat
If you want an added challenge for your core stability, try an Offset Sumo Squat. Just pop a dumbbell onto one shoulder & perform your sumo squat as normal.
3. Bodyweight Sumo Squat
If you’ve never done a sumo squat before, it could be a good idea to practice without any dumbbells. The Bodyweight Sumo Squat is the perfect option for beginners & an exercise you can do anywhere without equipment.
What Dumbbells I Use For Home Workouts
For home workouts I like to use HEX DUMBBELLS. They’re super versatile and due to the hexagonal shape of them, they won’t roll away from underneath you meaning you’ll feel much safer and stable.
I also find the non-slip grippy bit on the handle (the knurling) means you can hold them better in comparison to softer neoprene dumbbells which can be quite slippery if you’re sweating.
You can easily get them on Amazon – these are the ones that are best reviewed in the UK/Ireland and seem to be most popular! If they’re not available just look for similar ones, there seem to be plenty of options available! 💪🏻
I hope this guide has given you the steps & confidence to try sumo squats for yourself!
If you want to save this dumbbell sumo squat guide so you can refer back to it later, I’d recommend either bookmarking it in your favourites folder on your browser or save it to Pinterest below! 💋
Let me know in the comments if this post was helpful & if you’re going to mix sumo squats into your home or gym workouts!
Save This Guide To Your Pinterest 📌
DISCLAIMER ☁️✨
Just a friendly heads‑up: The workouts and tips I provide on this site are here to help you move, feel strong, and learn — but they’re absolutely not a substitute for personalised medical advice. If you have any health concerns, injuries, or conditions, it’s always best to chat with a healthcare professional before trying something new. Listen to your body, take things at your own pace, and stop if something doesn’t feel right.
