Male

Dumbbell Sumo Squat

Muscles involved

Building lower body strength takes patience, and the dumbbell sumo squat is a fantastic variation to master step by step. When starting out, grab lighter dumbbells to nail the wide stance and balance before pushing heavy weight. Focus on keeping your torso upright as you lower yourself, feeling your glutes and quadriceps engage fully at the bottom of the movement. Once you can comfortably hold a short pause at the lowest point and drive up through your heels, you can gradually increase the load. Progressing at a steady pace ensures you hit your muscle targets effectively while maintaining flawless execution.

How to do it

1. Hold a dumbbell by one end and separate your feet wider than shoulder-width apart. 2. Descend into a squat, keeping your chest upright. 3. Hold for one second at the bottom, emphasizing your adductors and glutes. 4. Rise by pressing from your heels until you extend your legs.

Equipment required

Mancuernas

Muscles worked

Tips

- Keep your chest elevated during the entire descent. - Direct your knees outward, in line with your feet. - Lower as far as your flexibility allows without compromising form.