Does a sumo squat work the inner thighs more than a regular squat?

Less than its reputation suggests. In a small study of experienced lifters doing barbell back squats at three stance widths, only the gluteus maximus showed higher activity at the widest stance, while the adductor magnus and the other thigh muscles measured did not change significantly. The adductors still work hard in any deep squat, so think of the sumo stance as a hip and glute focused squat rather than an inner-thigh isolation exercise.

How wide should my stance be?

Most lifters do well with the feet about 1.5 to 2 times shoulder width and the toes turned out 30 to 45 degrees. The right width lets the dumbbell hang freely between the legs and the knees stay over the toes at the bottom; if the knees can't follow the feet, the stance is too wide.

Should the dumbbell touch the floor at the bottom?

It doesn't need to. Squat until the thighs are about parallel or as deep as you can go with the chest up and heels down, and if the dumbbell reaches the floor before that, stand on two sturdy steps or plates of equal height so it can travel lower.

What is the difference between a dumbbell sumo squat and a sumo deadlift?

The squat keeps the torso upright, bends the knees deeply and never sets the weight down between reps. A sumo deadlift such as the Kettlebell Sumo Deadlift or Barbell Sumo Deadlift hinges more at the hips and lifts the weight from the floor each rep, so it loads the hamstrings and lower back more.

Is the dumbbell sumo squat better than a goblet squat?

Neither is better; they load the body differently. A Kettlebell Goblet Squat holds the weight at the chest with a narrower stance, which also challenges the upper back, while the sumo squat hangs the weight at arm's length from a wide stance, so the hips do more and the upper back does less.

Dumbbell Sumo Squat

What Is the Dumbbell Sumo Squat?

Dumbbell Sumo Squat is a compound exercise that primarily targets the quadriceps, glutes and inner-thigh adductors, and also engages the hamstrings, lower back and grip. It is a beginner-level movement performed from a wide, toes-out stance while a single dumbbell hangs vertically between the legs, held by its top end in both hands.

The exercise builds lower-body strength and muscle with very little setup, which makes it a staple of gym and home leg workouts. It usually appears as an accessory after a main squat or deadlift, as a primary leg exercise for beginners, or as a station in a circuit. Because the load hangs at arm's length close to the body's center of mass, it is easy to pick up, easy to set down and kind to the upper back and shoulders.

The wide stance and turned-out feet open the hips, so the glutes and adductors share the work with the quadriceps through a deep range of hip and knee bend. The quadriceps still do a large share of the work, and a wider stance mainly raises the demand on the hips rather than isolating the inner thighs. A Barbell Sumo Squat allows much heavier loading of the same pattern, while standing on two sturdy steps lets the dumbbell travel deeper for more range at the bottom.

It suits beginners learning to squat with an upright torso, lifters who find a bar on the back uncomfortable, and anyone wanting more hip and glute work from their squat. As the dumbbell gets heavier, grip and the size of the dumbbell become the limit, which is the point to move to a barbell or kettlebell version. If keeping the knees out over the toes is hard without weight, build up with a Bodyweight Squat or Bodyweight Box Squat first.

Muscles Worked

MuscleActivation

Adductor Magnus: Primary
Gluteus Maximus: Primary
Vastus Lateralis: Primary
Vastus Medialis: Primary
Adductor Longus: High
Gluteus Medius: Medium
Rectus Femoris: Medium
Biceps Femoris: Low
Erector Spinae: Low
Semitendinosus: Low

Instructions

Stand with your feet about 1.5 to 2 times shoulder width apart and your toes turned out 30 to 45 degrees.
Hold one dumbbell vertically with both hands cupped around its top end, letting it hang at arm's length between your legs.
Stand tall with your chest up, shoulders down and core braced, and keep your arms straight for the whole set.
Take a breath and bend your knees and hips together, sitting your hips straight down between your heels.
Push your knees out so they stay in line with your toes, and keep your torso close to upright as the dumbbell travels straight down.
Lower until your thighs are about parallel to the floor, or as deep as you can with your heels flat and back neutral, without resting the dumbbell on the floor.
Drive through your whole foot to stand back up, keeping your knees out over your toes and exhaling as you pass the hardest part.
Squeeze your glutes to finish fully upright, then repeat for the target reps.

Common Mistakes

Letting the knees cave in
The knees drift inside the feet as you stand up, which twists the knee and takes work away from the glutes.
Knees and toes pointing different ways
Turning the feet out but driving the knees straight forward, or keeping the toes forward in a wide stance, puts a twisting load on the knee joint.
Taking too wide a stance
A stance wider than your hips allow stops the knees from tracking over the feet, cuts depth and can strain the inner thigh.
Leaning forward to reach the floor
Folding the chest down to touch the dumbbell to the floor turns the squat into a hinge and loads the lower back.
Rising onto the toes
Letting the heels lift shifts the weight forward, costs balance and adds stress to the knees.

Injuries

Dumbbell Sumo Squat is a low risk exercise when performed with proper technique. The load hangs at arm's length rather than resting on the spine, and the dumbbell can simply be set down if a rep goes wrong, which keeps the risk lower than most loaded squats.

The knees are the most common strain point. When they cave inward or point in a different direction from the feet, the knee joint is twisted under load, so keep the knees tracking over the toes throughout. The inner thigh can be strained when the stance is wider than the hips allow or depth is forced, and some lifters feel a pinch at the front of the hip in the deepest position. Leaning far forward to touch the dumbbell to the floor shifts the work to the lower back, so keep the chest up and stop the descent before the back rounds.

Start with a stance only as wide as you can control and a light dumbbell, and warm up the hips before heavier sets. If balance or knee position breaks down, regress to a Bodyweight Squat or a Bodyweight Box Squat to set a consistent depth. Progress with a heavier dumbbell, slower lowering, a slightly deeper range from two sturdy steps, or a Barbell Sumo Squat.

Stop the set if you feel sharp pain in the groin, the inner knee or the front of the hip, or if the lower back starts to round. Pain that persists after rest should be checked by a qualified professional before squatting again.

Overview

Primary Focus: Quads, glutes, and hips & groin
Equipment: Dumbbell
Modality: Strength
Difficulty: Beginner

Alternative Exercises

Other Names for the Dumbbell Sumo Squat

The Dumbbell Sumo Squat is also known as:

Dumbbell Plie Squat

Frequently Asked Questions

Q: Does a sumo squat work the inner thighs more than a regular squat?: Less than its reputation suggests. In a small study of experienced lifters doing barbell back squats at three stance widths, only the gluteus maximus showed higher activity at the widest stance, while the adductor magnus and the other thigh muscles measured did not change significantly. The adductors still work hard in any deep squat, so think of the sumo stance as a hip and glute focused squat rather than an inner-thigh isolation exercise.
Q: How wide should my stance be?: Most lifters do well with the feet about 1.5 to 2 times shoulder width and the toes turned out 30 to 45 degrees. The right width lets the dumbbell hang freely between the legs and the knees stay over the toes at the bottom; if the knees can't follow the feet, the stance is too wide.
Q: Should the dumbbell touch the floor at the bottom?: It doesn't need to. Squat until the thighs are about parallel or as deep as you can go with the chest up and heels down, and if the dumbbell reaches the floor before that, stand on two sturdy steps or plates of equal height so it can travel lower.
Q: What is the difference between a dumbbell sumo squat and a sumo deadlift?: The squat keeps the torso upright, bends the knees deeply and never sets the weight down between reps. A sumo deadlift such as the Kettlebell Sumo Deadlift or Barbell Sumo Deadlift hinges more at the hips and lifts the weight from the floor each rep, so it loads the hamstrings and lower back more.
Q: Is the dumbbell sumo squat better than a goblet squat?: Neither is better; they load the body differently. A Kettlebell Goblet Squat holds the weight at the chest with a narrower stance, which also challenges the upper back, while the sumo squat hangs the weight at arm's length from a wide stance, so the hips do more and the upper back does less.