# Dumbbell Sumo Squat

URL: https://heatsy.app/ex/dumbbell-sumo-squat

Also known as: Dumbbell Plié Squat, Dumbbell Plie Squat, Wide-Stance Dumbbell Squat, DB Sumo Squat, Dumbbell Sumo Squats, Dumbbell Wide Stance Squat, Plie Squat Dumbbell

Body region: Legs, Glutes

## Muscles

- Main: Gluteus Maximus, Vastus Lateralis, Vastus Medialis, Adductor Longus, Adductor Magnus
- Helps: Rectus Femoris, Vastus Intermedius, Adductor Brevis, Gracilis
- Holds: Trapezius, Erector Spinae, Rectus Abdominis, Flexor Digitorum Superficialis

## Equipment

- Dumbbells

## Technique

1. Stand with a very wide stance, toes turned out, holding one dumbbell by its end between your legs.
2. Keep the arms long and the chest up.
3. Squat straight down, pushing the knees out over the toes.
4. Drive back up and squeeze the glutes at the top.

### Cues

- Knees follow the direction of the toes.
- Stand on two low steps if you want the dumbbell to go deeper.

### Common mistakes

- Letting the knees cave in.
- Leaning forward so the dumbbell swings.
- Bouncing at the bottom.

## Alternatives

- [Goblet Squat](https://heatsy.app/ex/goblet-squat)
- [Smith Machine Sumo Squat](https://heatsy.app/ex/smith-machine-sumo-squat)
- [Dumbbell Sumo Deadlift](https://heatsy.app/ex/sumo-dumbbell-deadlift)