Sumo Squat (Dumbbell)

A squat variation with a wider stance and toes pointed outward that shifts emphasis toward the glutes and inner thighs while reducing knee stress.

Instructions

1. Stand with feet wider than shoulder width (sumo stance) with toes pointed outward at approximately 30-45 degrees.
2. Hold a dumbbell vertically in front of your body with both hands at chest height, or hold dumbbells at your sides.
3. Maintain an upright posture with chest up and shoulders back, core engaged.
4. Lower your body by bending your knees while keeping your torso upright, descending until your thighs are roughly parallel to the floor.
5. Keep the weight centered over your midfoot and ensure your knees track in line with your toes.
6. Drive through your heels and extend your hips and knees simultaneously to stand up.
7. Squeeze your glutes at the top of the movement for maximal glute engagement.
8. Repeat for the desired number of repetitions with controlled movements.

Tips

• The wider stance and outward toe angle emphasize glute and inner thigh activation
• Keep your chest up and torso relatively upright; avoid excessive forward lean
• Drive your knees outward as you descend and ascend to maximize glute engagement
• The wider stance and external hip rotation naturally reduce stress on the knees
• Feel the stretch in your inner thighs and engagement of the glutes—this confirms proper positioning
• Start with lighter weights to perfect the stance and movement pattern before progressing