Dumbbell Bar Grip Sumo Squat

Muscles worked

Setup

1. Stand with your feet significantly wider than shoulder-width apart and your toes pointed out at a 45-degree angle.
2. Hold a single dumbbell by the handle (the bar) with both hands, letting it hang vertically between your legs with arms fully extended.
3. Engage your core, pull your shoulders back, and maintain a neutral spine.

How to do it

1. Inhale and lower your hips straight down, keeping your chest lifted and your weight centered over your heels.
2. Descend until your thighs are at least parallel to the floor, ensuring your knees track in the same direction as your toes.
3. Exhale and drive through your heels to return to the starting position, squeezing your glutes at the top.
4. Maintain a controlled tempo, taking 2 seconds to lower and 2 seconds to rise.

Form checklist

• Keep your knees pushed out so they stay aligned with your toes and don't cave inward.
• Maintain an upright torso to keep the focus on the lower body and reduce lower back strain.
• Ensure your heels stay glued to the floor throughout the entire movement.
• Avoid rounding your shoulders; keep the dumbbell close to your center of gravity.

Pro tips

• Focus on 'spreading the floor' with your feet as you drive upward to maximize adductor and glute activation.
• At the top of the rep, perform a hard glute squeeze without tucking your pelvis too far forward.

Make it harder

• Add a 3-second pause at the bottom of each rep to increase time under tension and eliminate momentum.
• Perform 1.5 reps by descending fully, rising halfway, descending again, and then standing all the way up.

Frequently asked

What muscles does the dumbbell bar grip sumo squat work?

The dumbbell bar grip sumo squat primarily targets the glutes, hamstrings, and quadriceps, and also works the erector spinae and obliques as secondary muscles.

What equipment do you need for the dumbbell bar grip sumo squat?

The dumbbell bar grip sumo squat uses dumbbell.

Is the dumbbell bar grip sumo squat good for beginners?

Yes. The dumbbell bar grip sumo squat is a beginner-friendly movement and a strong foundation to build on.

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