Overview
The dumbbell sumo squat is a great squat variation which puts the emphasis on the adductors, glutes and the hamstrings. This is one of the exercises which ladies must perform if they want a nice tight booty and rounded hamstrings. Of course there is no such thing as a ladies exercise and sumo squat would be beneficial for everyone who wants to build stronger adductor muscles which can help to maximize their potential at wide stance barbell squat and sumo deadlift.
Preparation
Grasp a dumbbell and stand upright with the dumbbell right in front of your body. Hold the dumbbell at one end with both hands and keep it perpendicular to the floor. Set your feet at wider than a shoulder width position with your feet pointing slightly out and your knees pointed in the same direction. Slightly bend your knees, laid back your hips and puff your chest out. This is the starting position. Grasp a dumbbell and stand upright with the dumbbell right in front of your body. Hold the dumbbell at one end with both hands and keep it perpendicular to the floor. Set your feet at wider than a shoulder width position with your feet pointing slightly out and your knees pointed in the same direction. Slightly bend your knees, laid back your hips and puff your chest out. This is the starting position.
Execution
Inhale, and begin the squat by sitting back with your hips and flexing your knees. Continue the movement until your thighs are parallel to the floor and then return back to starting position. At the top flex your thigh muscles and your glutes and exhale. Begin the next repetition and perform the desired amount of reps.
Recommendations
- Keep the head in one line with your spine and maintain a straight back in entire movement.
- Keep your arm straight and the dumbbell as close to your body as possible.
- Keep bodyweight on heels, not on the toes, to prevent unnecessarily strain on your knees.
- Point your knees in the same direction as feet throughout the movement.
- Before the beginning of each rep breathe in, hold your breath in your belly, flex your core muscles (abdominals and lower back) and puff your chest out. This will help you to keep the internal abdominal pressure and keep your lower back safe and away from injuries.
- Don’t lock out your knees at the top of the movement, this would help you to reduce the pressure of your knees and to keep the tension on your legs muscles.