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Upper Legs · Dumbbell
Dumbbell Bar Grip Sumo Squat
Dumbbell Bar Grip Sumo Squat is an intermediate compound strength exercise that works the quads (upper legs), with the adductors and hamstrings assisting. It needs a dumbbell and a pull-up bar. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Adductors · Adductor Magnus
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
How to do Dumbbell Bar Grip Sumo Squat
- Stand with your feet wider than shoulder-width apart, toes pointing slightly outward. Hold a dumbbell vertically with both hands, like holding a bar, in front of your hips.
- Push your hips back and bend your knees to lower yourself until your thighs are parallel to the floor, keeping the dumbbell in line with your chest.
- Push through your heels to return to the starting position, straightening your legs and squeezing your glutes at the top. Repeat the movement for the desired number of repetitions.
Form tips
- Ensure your knees follow the direction of your toes to avoid placing unnecessary stress on your joints.
- Breathe in as you lower into the squat and breathe out as you push back up.
- Maintain a slow and controlled movement to maximize muscle engagement and stability.
Dumbbell Bar Grip Sumo Squat alternatives
More quads exercises
Dumbbell Bar Grip Sumo Squat FAQ
What muscles does Dumbbell Bar Grip Sumo Squat work?
Dumbbell Bar Grip Sumo Squat mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus and gluteus mideus). The adductors and hamstrings work as secondary muscles.
What equipment do you need for Dumbbell Bar Grip Sumo Squat?
You need a dumbbell and a pull-up bar.
How many sets and reps of Dumbbell Bar Grip Sumo Squat should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Bar Grip Sumo Squat good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Dumbbell Bar Grip Sumo Squat burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Dumbbell Bar Grip Sumo Squat?
Other exercises for the quads include Kettlebell Sumo Squat, Kettlebell Sumo Squat Off Stepbox, Sumo Squat Over Shoulder Resistance Band and Kettlebell Sumo Squat (Version 2).
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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