Male model ex_BYACUX

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Upper Legs · Dumbbell

Dumbbell Sumo Squat Off Benches

intermediatestrength

Dumbbell Sumo Squat Off Benches is an intermediate compound strength exercise that works the glutes (upper legs), with the hamstrings and adductors assisting. It needs a dumbbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.

Target: Glutes
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

Glutes · gluteus maximus, gluteus mideus
Quadriceps · Quadriceps Femoris

Secondary muscles

Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
Adductors · Adductors

How to do Dumbbell Sumo Squat Off Benches

Stand between two benches with a wide stance, toes pointed slightly outward. Hold a dumbbell with both hands, letting it hang between your legs.
Lower yourself into a wide squat by bending your knees and pushing your hips back. Lower until your thighs are parallel to the floor.
Push through your heels to stand back up, squeezing your glutes at the top of the movement.
Repeat the squat for the desired number of repetitions.

Form tips

Ensure your knees track over your toes and do not collapse inward during the squat.
Keep your back straight and chest up to avoid leaning forward.
Use a weight that challenges your strength but allows you to maintain proper form.

Dumbbell Sumo Squat Off Benches alternatives

Resistance Band Squat

Glutes · beginner

Barbell Kneeling Squat

Glutes · beginner

Resistance Band Squat Jump

Glutes · beginner

Barbell Sumo Deadlift

Glutes · intermediate

More glutes exercises

Dumbbell Kneeling Squat

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Lateral Sled Drag

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Dumbbell Glute Bridge

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Barbell Kas Glute Bridge

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Suspension Trainer With Grips Hip Bridge

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Landmine Goblet Curtsy Lunge

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Barbell Glute Bridge (Hands on Bar)

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Kettlebell Hip Thrusts With Bench

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Dumbbell Sumo Squat Off Benches FAQ

What muscles does Dumbbell Sumo Squat Off Benches work?

Dumbbell Sumo Squat Off Benches mainly works the glutes in the upper legs (gluteus maximus, gluteus mideus and Quadriceps Femoris). The hamstrings and adductors work as secondary muscles.

What equipment do you need for Dumbbell Sumo Squat Off Benches?

You need a dumbbell.

How many sets and reps of Dumbbell Sumo Squat Off Benches 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 Sumo Squat Off Benches 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 Sumo Squat Off Benches 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 Sumo Squat Off Benches?

Other exercises for the glutes include Resistance Band Squat, Barbell Kneeling Squat, Resistance Band Squat Jump and Barbell Sumo Deadlift.

For developers

Use Dumbbell Sumo Squat Off Benches in your app

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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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_BYACUX" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_BYACUX",
  "name": "Dumbbell Sumo Squat Off Benches",
  "model": "male",
  "target": "Glutes",
  "equipment": "Dumbbell",
  "media": {
    "mp4": "https://…/ex_BYACUX/mp4-720.mp4?…",
    "poster": "https://…/ex_BYACUX/poster.jpg?…"
  }
}