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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Glutes Quadriceps
- Secondary muscles
- Biceps
- Equipment
- Dumbbells
Dumbbell Bar Grip Sumo Squat
3 steps Updated 29/08/2026
Dumbbell Bar Grip Sumo Squat is a free weights exercise targeting Quadriceps (Quadriceps Femoris), Glutes (gluteus maximus, gluteus mideus) using Dumbbells.
Step by step
How to perform it
- Stand with your feet wider than shoulder-width apart, toes pointing slightly outward. Hold a dumbbell vertically with both hands, like holding a bar, in front of your hips.
- Push your hips back and bend your knees to lower yourself until your thighs are parallel to the floor, keeping the dumbbell in line with your chest.
- Push through your heels to return to the starting position, straightening your legs and squeezing your glutes at the top. Repeat the movement for the desired number of repetitions.
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Variations and related exercises
4 Corners Curtsy
4 Corners Side Step
4 Punches Side Squat
4 Reverse Lunge and 4 Side Taps
Last updated: 29/08/2026
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Dumbbell Bar Grip Sumo Squat
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