Skip to content
Start free
  • Gluteus maximus
  • Dumbbell
  • Intermediate

Dumbbell deficit sumo squat

The dumbbell deficit sumo squat works your glutes, inner thighs, and quads, with your arms helping. Start with 2 to 3 sets of 8 to 12 reps, stopping with about 3 reps in reserve. To build muscle, do 2 to 4 sets of 6 to 12 reps.

Log this exercise in the app

Weight, reps and records in one tap, saved even without signal.

Log this exercise

Video on the way

We film every move with real women. Until then, follow the steps and the 3 tips.

  1. Tip 1Knees follow your toes
  2. Tip 2Chest up, back flat
  3. Tip 3Sit down between your heels

Where you should feel it

In your glutes and your inner thighs, which stretch at the bottom, with the front of your thighs helping you stand. If your lower back tires, stop a little higher and keep your chest up.

Main muscles
Gluteus maximus, adductors, and vastus lateralis
Also working
Adductor magnus, vastus medialis, rectus femoris, and forearms

How to do it

  1. Set two matching, sturdy steps side by side with a gap between them and stand with one foot on each, wide stance, toes turned out.

  2. Hold one dumbbell vertically by the top end with both hands, letting it hang between your legs.

  3. Brace your core and sit down between your heels, knees tracking over your toes, until the dumbbell drops below the steps, as long as your back stays flat.

  4. Push the steps away with your whole feet to stand up and squeeze your glutes at the top.

Common mistakes

  • Mistake

    Going so deep that your lower back rounds at the bottom.

    How to fix it

    Stop just before your back starts to round. The steps give you extra room, not a depth you have to reach.

  • Mistake

    Knees caving in as you push back up.

    How to fix it

    Push your knees out over your toes all the way up. If they can't follow, narrow your stance a little or turn your toes out less.

  • Mistake

    Steps that wobble, sit at different heights or leave your heels hanging off the edge.

    How to fix it

    Use two matching, stable steps with your whole foot on each one. Check them before you pick up the weight.

Sets and reps for your goal

GoalSetsRepsReps in reserveRest
Getting started2 to 38 to 12360 to 120 s
Muscle and definition2 to 46 to 121 to 31.5 to 3 min

Reps in reserve: how many more reps you could still do with good form when you end the set.

Variations

Same movement, other equipment

  • Kettlebell

    Hold the kettlebell by the handle with both hands, hanging between your legs. It fits easily through the gap between the steps.

  • Dumbbell sumo squat on the floor

    The same sumo squat with your feet on the floor. The dumbbell stops before it reaches the floor and the range is shorter.

At home or with more support

Taken? Swap it for one of these

They work the same main muscle.

Keep exploring

Sources

  • Sets and reps

    Currier BS, D'Souza AC, et al. American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Med Sci Sports Exerc. 2026;58(4):851-872.

    Full textPubMedDOI

  • Technique

    Kubo K, Ikebukuro T, et al. Effects of squat training with different depths on lower limb muscle volumes. Eur J Appl Physiol. 2019;119(9):1933-1942.

    PubMedDOI

  • Muscles worked

    Neto WK, Soares EG, et al. Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review. J Sports Sci Med. 2020;19(1):195-203.

    Full textPubMed

  • Variations

    Haugen ME, Vårvik FT, et al. Effect of free-weight vs. machine-based strength training on maximal strength, hypertrophy and jump performance - a systematic review and meta-analysis. BMC Sports Sci Med Rehabil. 2023;15(1):103.

    Full textPubMedDOI

Review

Draft. This guide is waiting for review by a certified strength and conditioning professional.

Updated October 31, 2026