Dumbbell Sumo Squat Off Benches

Category

Legs

Difficulty

Intermediate

Equipment

Dumbbells

Primary muscles

Gluteus Maximus, Gluteus Mideus, Quadriceps Femoris

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Adductors

How to do it

1. Stand between two benches with a wide stance, toes pointed slightly outward. Hold a dumbbell with both hands, letting it hang between your legs.
2. Lower yourself into a wide squat by bending your knees and pushing your hips back. Lower until your thighs are parallel to the floor.
3. Push through your heels to stand back up, squeezing your glutes at the top of the movement.
4. Repeat the squat for the desired number of repetitions.

Form tips

• Ensure your knees track over your toes and do not collapse inward during the squat.
• Keep your back straight and chest up to avoid leaning forward.
• Use a weight that challenges your strength but allows you to maintain proper form.