Bodyweight Sumo Squat
Compound exercise targeting the quads with dumbbells. Descend by sitting the hips back with a braced torso until the thighs are parallel, then drive up through the heels.
Muscles worked
- Glutes (primary)
- Adductors
Equipment
Bodyweight
How to do it
- Hold a dumbbell at the base with both hands and stand straight up. Move your legs so that they are wider than shoulder width apart from each other with your knees slightly bent.
- Your toes should be facing out. Note: Your arms should be stationary while performing the exercise. This is the starting position.
- Slowly bend the knees and lower your legs until your thighs are parallel to the floor. Make sure to inhale as this is the eccentric part of the exercise.
- Press mainly with the heel of the foot to bring the body back to the starting position while exhaling.
- Repeat for the recommended amount of repetitions.
Sets and reps to start with
3 sets of 20 reps, 45 s of rest between sets. Increase the load once you complete every set at the top of the rep range.
Similar exercises
Log your bodyweight sumo squat and see the weight to try at every workout. Free, no ads.