Exercises

Dumbbell sumo squat

A wide-stance squat trains the inner thighs together with the glutes and quadriceps.

Wide-stance squat with feet flat, knees following the toes and one vertical dumbbell held in both hands between the legs.

Dumbbell

Source: PureGym · Sumo Squat

Step by step

  1. Stand wider than shoulder width with toes slightly outward.
  2. Hold one dumbbell securely by its upper end with both hands, arms long.
  3. Bend hips and knees together. Keep knees aligned with toes and both feet planted.
  4. Push through both feet to stand, keeping your back neutral.

Common mistakes

  • Letting the knees collapse inward or heels lift.
  • Forcing depth or swinging the dumbbell.

Anatomy and technique: the references below. Region boundaries and movement diagrams are schematic. Exercise images are AI-generated illustrations.