How to Do
How to Do Dumbbell Sumo Squat
The dumbbell sumo squat should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the dumbbell sumo squat.
Beginning
Beginning Dumbbell Sumo Squat
1. Hold one end of a heavy dumbbell with both hands (dumbbell will be perpendicular to the ground). Stand with your feet about twice the width of your shoulders apart and your toes pointed out at an angle.
2. Begin the exercise by bending your hips and knees until your thighs are parallel to the ground. With your chest out, your lower back should have a natural arch. Exhale as you push yourself back up to the starting position. At the top of the squat, keep your legs straight.
3. As needed, repeat the process.
Movement
Dumbbell Sumo Squat Movement
1. Dumbbells should be held securely at your shoulders.
2. Stand with feet slightly wider than hip-width apart, toes pointed about 45 degrees outward. It's also a good idea to rotate your hips outward.
3. Inhale deeply, then sink into a squat by pushing your hips backward. Maintain a tight core, a straight back, and forward knees.
4. Exhale as you return to a standing position. Concentrate on evenly distributing your weight throughout your heel and midfoot.
5. Rep for a total of eight to ten reps.
Benefits
Dumbbell Sumo Squat Benefits
The quadriceps, gluteus muscles, hips, hamstrings, and calves are all strengthened in this movement pattern, with an emphasis on the inner thighs and abductors. Standing wider than hip-width apart is a good idea.
