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Visual demonstration of the Dumbbell Sumo Squat Off Benches exercise

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Intermediate

Difficulty
Intermediate
Movement type
Strength
Primary muscles
Glutes Quadriceps
Secondary muscles
Biceps
Equipment
Dumbbells
Exercise guide

Dumbbell Sumo Squat Off Benches

4 steps Updated 29/08/2026

Dumbbell Sumo Squat Off Benches is a free weights exercise targeting Glutes (gluteus maximus, gluteus mideus), Quadriceps (Quadriceps Femoris) using Dumbbells.

Step by step

How to perform it

  1. Stand between two benches with a wide stance, toes pointed slightly outward. Hold a dumbbell with both hands, letting it hang between your legs.
  2. Lower yourself into a wide squat by bending your knees and pushing your hips back. Lower until your thighs are parallel to the floor.
  3. Push through your heels to stand back up, squeezing your glutes at the top of the movement.
  4. Repeat the squat for the desired number of repetitions.
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Last updated: 29/08/2026

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Dumbbell Sumo Squat Off Benches

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