Dumbbell Sumo Squat: Build Strong Inner Thighs and a Nicer Rear End

Ladies, have you ever struggled with performing the women’s dumbbell sumo squat? We get it, it can be tough to nail the correct form and target those inner thigh muscles. You’re not alone, even professional athletes have to work on perfecting this exercise. It’s important to recognize that the difficulty is not in your lack of strength, but rather in the mechanics of the movement. Fortunately, there are a few key adjustments you can make to your form and technique that will have you performing this exercise with ease in no time. In this blog post, we’ll break down the womens dumbbell sumo squat step-by-step and provide you with the solution to perfect this exercise.

Dumbbell Sumo Squat Summary

  • Primary Muscles: Gluteus Maximus
  • Secondary Muscles: Adductor Magnus, Quadriceps, and Soleus
  • Equipment: Dumbbell
  • Mechanics Type: Compound
  • Force: Push
  • Utility: Basic or Auxiliary
Graphic image of a fit woman performing alternate cable triceps extensions.

Dumbbell Sumo Squat Instructions

  • Stand with feet slightly wider than shoulder width apart
  • Hold a dumbbell in both hands in front of your chest
  • Push your hips back, and lower yourself down into a squat
  • Keep your chest up and your weight in your heels
  • Squat as low as you can while keeping your back straight and knees out
  • Push through your heels to return to the starting position

Video Tutorial

How to do Dumbbell Sumo Squat | Joanna Soh

Dumbbell Sumo Squat Muscles

Target (Agonist)


Dynamic Stabilizers


Antagonist Stabilizers

  • None
Image of the skeletal muscular system with the muscles used in the dumbbell sumo squat exercise highlighted in red and the rest in blue.

Benefits of Dumbbell Sumo Squat

The Dumbbell Sumo Squat is an ideal exercise to add to a strength training or fitness routine as it helps to strengthen and tone the gluteus maximus, which is one of the largest and most powerful muscles in the body. This exercise helps to improve balance and stability as well as increase muscular strength in the lower body. Not only does this exercise work the glutes, but it also helps to activate the muscles of the inner thigh and core, making it an effective full-body exercise. Performing this exercise regularly can help improve posture, reduce the risk of injury, and improve athletic performance.

Tips for Performing Dumbbell Sumo Squat

If you’re looking to get fit and strengthen your body, the dumbbell sumo squat is an exercise you should add to your workout routine. This exercise can help you build muscle in your legs, hips, and core, while also improving your balance. To maximize the benefits of this exercise, use the following tips.

  • Find Your Optimal Rest Period. You need to find an optimal rest period that allows you to complete a full set yet not to long that you are wasting time. Whenever your rest is to short you could possibly be unable to finish a full set, if it is way too long you will be wasting a lot of your own time.
  • Lift to Near Failure. Make sure you have appropriate safety precautions whenever you’re lifting close to failure. For these squats that could be simply the ability to set the dumbbell down safely if you can’t continue.
  • Start Your Workout With Your Primary Compound Exercises. This squat could be your primary compound exercise for your workout, or you may being doing barbell squats and this is a added exercise. What every you are doing as the primary compound exercise you should do it first, to ensure that you can maximize the effort of that exercise.

Benefits and Tips Video


Frequent Mistakes To Avoid

It is important to perform dumbbell sumo squats correctly in order to get the most out of the exercise and avoid injuries. To help you get the most out of this exercise, here are some common mistakes to avoid. Incorrect form and bad technique can lead to pain, injury and prevent you from getting the full benefit of the exercise. It is essential to practice good technique to ensure that you are performing the exercise correctly.

  • Rushing Through Your Exercises. Every time you rush your exercises you are more likely to use poor technique and more likely to develop an injury.
  • Using To Little or Too Much Weight. You need to find you Goldilocks dumbbells fore each exercise because not enough, and you will not be sufficiently using your agonist (target) muscles. To heavy of dumbbells and you’ll probably be cheating and not have good form and be closer to developing an injury.
  • Lifting By Yourself. A workout partner can be fundamental to the success of your workout routine, they are an amazing driving force for motivation. A workout partner, even if they are not very outgoing, by just them being there will make you more accountable.

Find More Dumbbell Exercises Here

Variations and Complementary Exercises

The Dumbbell Sumo Squat is an effective exercise for targeting the quads, glutes, and hamstrings. However, if you’re looking to switch up your routine or add a few new exercises to target the same muscle groups, there are a variety of variations, complementary, and alternative exercises to choose from.

Curtsey Lunge

Graphic image of Curtsey Lunge.

The curtsey lunge is a great complementary exercise to the dumbbell sumo squat. It is a unilateral exercise, meaning it works one leg at a time, and activates the gluteus medius muscle group which is important for lower body stability. It also helps to increase hip mobility and flexibility, which can be especially beneficial for people who lack it. To perform a curtsey lunge, stand with feet hip-width apart, then step your right foot back and across behind your left leg while bending both knees to lower into a lunge position. Push off of your right foot to return to the starting position and repeat on the other side. This exercise can be done with or without weights, making it a great alternative or addition to the dumbbell sumo squat.

Stationary Lunges

Graphic image of Stationary Lunges.

Stationary Lunges are a great complementary or alternative exercise to the Dumbbell Sumo Squat. It is a unilateral exercise that works the same muscles as the Dumbbell Sumo Squat but also targets the stabilizing muscles in the hips, glutes, and thighs. To perform the exercise, start standing with feet hip-width apart. Step one leg forward while keeping the chest upright and core engaged. Lower your body down until both knees are bent at a 90-degree angle. Push back up to the starting position and repeat on the other side. This exercise is great for strengthening and toning the lower body.

Smith Machine Single Leg Deadlift

Graphic image of Smith Machine Single Leg Deadlift.

The Smith Machine Single Leg Deadlift is an excellent complementary or alternative exercise to the Dumbbell Sumo Squat. This exercise requires balance, stability, and coordination while focusing on the glutes and hamstrings. To perform this exercise, stand in a split stance with one foot slightly in front of the other while grasping the barbell. Keeping your back flat, hinge at the hip and lower the barbell towards the floor. Be sure to keep your front knee in line with your ankle and maintain a neutral spine throughout the movement. This exercise can be a great way to target the same muscles as a Sumo Squat but with different mechanics.

Check Out These Top Dumbbell Exercises

Smith Machine Hip Thrust

Graphic image of Smith Machine Hip Thrust.

The Smith Machine Hip Thrust is a great complementary or alternative exercise for the Dumbbell Sumo Squat. This exercise involves setting the bar of the Smith Machine at a comfortable height and positioning yourself on the floor with your back against the bar. You then press your feet against the floor to thrust your hips up and squeeze your glutes at the top of the movement. This exercise is great for targeting the glutes, hamstrings and lower back muscles while also providing a balance challenge. It is a great alternative to the Dumbbell Sumo Squat as it provides an increased range of motion and stability.

Cable Glute Kickbacks

Graphic image of Cable Glute Kickbacks.

Cable Glute Kickbacks are an excellent complementary exercise to the Dumbbell Sumo Squat. This isolation exercise targets the glutes and is a great way to strengthen and tone the muscles in the buttocks. It is also an effective alternative to the Sumo Squat as it works a different set of muscles in the lower body. To perform Cable Glute Kickbacks, stand facing away from a cable machine and attach an ankle cuff to your ankle. Bend your knee slightly and pull your leg back straight behind you, squeezing your glutes at the top of the movement. Hold for a moment before returning to the starting position.

Rear Lunge

Graphic image of Rear Lunge.

Rear Lunge is a complementary or alternative exercise to the Dumbbell Sumo Squat. This exercise works the same muscles as the Dumbbell Sumo Squat but with different emphasis. Starting in a standing position with feet hip-width apart and holding a dumbbell in each hand, step one leg back into a lunge while keeping the torso upright. Lower the back knee to the ground and then drive through the front heel to return to the starting position. This exercise is great for developing lower body strength and stability while also challenging balance and coordination.

Find More Glutes Exercises Here

Opposing Complementary Exercises

To maximize the workout, it’s important to incorporate exercises that work opposing muscle groups. This will help to create a balanced workout and prevent muscle imbalances. Below is a list of exercises that complement the Dumbbell Sumo Squat by working the opposite muscles.

Squat Hold

Graphic image of Squat Hold.

The Squat Hold is a great complement to Dumbbell Sumo Squat as it works the opposing muscle group. This exercise strengthens the glutes, hamstrings, and lower back as well as helping to increase core stability. It can be done with or without weights, and the goal is to hold the position for as long as possible. This is great for helping to improve balance and stability, which is important for performing the Dumbbell Sumo Squat properly. It also helps to build strength and endurance in the muscles used during the Dumbbell Sumo Squat, making it a great addition to any fitness routine.


Graphic image of Squat.

The Dumbbell Sumo Squat is a great exercise to target the quads and glutes, but it’s important to balance it with an opposing muscle group. The Squat is a great exercise to do that. It works the posterior chain muscles, such as the hamstrings, glutes and lower back, which are the opposite of the quads and glutes targeted by the Dumbbell Sumo Squat. By incorporating both exercises into your workout routine, you can ensure that your muscles are receiving balanced training and you’re getting the best results from your workout.

Smith Machine Rear Lunge

Graphic image of Smith Machine Rear Lunge.

The Smith Machine Rear Lunge is a great complement to the Dumbbell Sumo Squat exercise, as it works the opposite muscle groups. The Smith Machine Rear Lunge works the quadriceps, glutes, and hamstrings, while the Dumbbell Sumo Squat works the adductors, glutes, and quadriceps. The two exercises together provide a balanced workout that strengthens both the front and back of the legs. The Smith Machine Rear Lunge also adds an element of balance training by requiring you to support your bodyweight on one leg. This makes it an ideal exercise for those looking to improve their coordination and stability.

Tone Your Body and Boost Your Confidence with the Women’s Dumbbell Sumo Squat!

Not only is the women’s dumbbell sumo squat a great way to tone your lower body, but it can also boost your confidence in and out of the gym! By incorporating this exercise into your workout routine, you’ll be targeting your glutes, thighs, and calves, while simultaneously building strength and endurance. Plus, the feeling of accomplishment after completing a set can do wonders for your self-esteem. So grab some dumbbells and give it a try!

References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Glutes Dumbbell Exercises

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