How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the sumo squat (dumbbell) in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Sumo Squat (Dumbbell): how to do it and muscles worked

The sumo squat (dumbbell) mainly works your quadriceps, adductors and glutes. You need dumbbells.

Muscles worked

Main

How to do the sumo squat (dumbbell)

1
Stand with feet much wider than shoulder-width and toes pointed out about 45 degrees. Hold one dumbbell vertically with both hands hanging between your legs.
2
Bend your knees and sit straight down, pushing your knees out over your toes, until your thighs are parallel to the floor. Squeeze your glutes and inner thighs to stand.
3
Lower over 2 seconds and breathe in on the way down. Breathe out as you rise and keep your chest tall with the dumbbell near the floor.

Form tip: Keep your knees tracking in line with your toes; if they cave inward, narrow your stance or reduce the weight.

Common questions

Which muscles does the sumo squat (dumbbell) work?: The sumo squat (dumbbell) mainly works your quadriceps, adductors and glutes.
What equipment do I need for the sumo squat (dumbbell)?: You need dumbbells.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the sumo squat (dumbbell) in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More quadriceps exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.