Dumbbell Bar Grip Sumo Squat

A wide-stance squat variation targeting the adductors and glutes. Holding the dumbbell vertically (bar grip) improves core stability and allows for a deep range of motion.

Exercise Details

Level
Intermediate
Body Area
lower
Type
squat
Mechanics
Compound
Required Equipment
Dumbbells
Dumbbells
Target Muscle Groups
Primary
Glutes
Secondary
Quads

Setup

Stand with feet much wider than shoulder-width, toes pointed out. Hold one end of a dumbbell with both hands, arms hanging straight down.

Instructions

1. Lower your hips vertically by pushing your knees out.
2. Keep your chest lifted and spine neutral.
3. Stop when your thighs are parallel to the floor.
4. Drive through your heels to return.
5. Squeeze your glutes at the top.

Common Mistakes

1. Knees caving inward.
2. Rounding the lower back.
3. Shifting weight to the toes.

Alternative Exercises

Squat
Beginner / Bodyweight-only / Quads / squat
The fundamental lower-body compound exercise. It targets the quadriceps, glutes, and hamstrings while building core stability and overall functional strength.
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