How to do the dumbbell sumo squat

Step by step

1. Place a dumbbell in a vertical position on the floor and stand before it.
2. Squat down and grab the top weight plate with both hands.
3. Stand tall and assume a comfortable squatting stance. A wide (sumo) stand would give you more room to squat comfortably.
4. Take a deep breath and engage your abs.
5. Slowly descend into a squat until your thighs are parallel to the floor.
6. Push through your heels to move back to the top as you exhale.

Muscles worked

Sets and reps

Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.

Programs that use the dumbbell sumo squat

• Glute Builder4 × 10
• Hourglass3 × 10
• Toned & Lean3 × 15

Track your progress

Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.