Dumbbell Bar Grip Sumo Squat

Category

Legs

Difficulty

Intermediate

Equipment

Dumbbells

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Adductor Magnus, Biceps Femoris, Semitendinosus, Semimembranosus

How to do it

1. Stand with your feet wider than shoulder-width apart, toes pointing slightly outward. Hold a dumbbell vertically with both hands, like holding a bar, in front of your hips.
2. Push your hips back and bend your knees to lower yourself until your thighs are parallel to the floor, keeping the dumbbell in line with your chest.
3. Push through your heels to return to the starting position, straightening your legs and squeezing your glutes at the top. Repeat the movement for the desired number of repetitions.

Form tips

• Ensure your knees follow the direction of your toes to avoid placing unnecessary stress on your joints.
• Breathe in as you lower into the squat and breathe out as you push back up.
• Maintain a slow and controlled movement to maximize muscle engagement and stability.