Dumbbell Sumo Squat

Setup

1. 01Stand with feet well wider than shoulder width, toes turned out 30 to 45 degrees.
2. 02Hold one dumbbell vertically by the top head with both hands, hanging between the legs.
3. 03Brace the trunk and pull the shoulders back.

Execution

1. 01Sit straight down between the heels, keeping the torso tall.
2. 02Descend until the thighs are at least parallel and the dumbbell nears the floor.
3. 03Drive through the whole foot and squeeze the glutes to stand.
4. 04Keep the knees pushed out over the toes the entire rep.

Checkpoints

• -Knees track in line with the turned-out toes.
• -Torso stays more upright than a conventional squat.
• -Heels stay planted at full depth.
• -Dumbbell hangs straight down — no swinging.

Common mistakes

• -Letting the knees cave inward out of the bottom.
• -Leaning forward and turning it into a deadlift.
• -Cutting depth because the stance is too wide for your mobility.
• -Rising onto the toes as the load increases.