Dumbbell Sumo Squat
Muscles worked: Quads, Glutes.
How to do it
- Take a wide stance with your toes turned out.
- Hold a dumbbell hanging between your legs with both hands.
- Sit straight down between your feet, chest tall.
- Let the knees track out over the toes as you descend.
- Drive up through mid-foot and squeeze the glutes at the top.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Wide stance, toes out, bell hanging between
- Knees track over the toes
Logging it
IronPack suggests working in the 8 to 12 rep range, progressing in 2 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Deadlift - back, glutes
- Sumo Deadlift - glutes, quads
- Trap Bar Deadlift - quads, glutes
- Back Extension - glutes
Track the dumbbell sumo squat properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
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Steps, cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-08-16.