Legs · Dumbbell
Dumbbell Bar Grip Sumo Squat
How to do the dumbbell bar grip sumo squat, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Stand with a wide stance and toes turned out, holding a single dumbbell vertically by gripping one end of its bar with both hands so it hangs between your legs. Sit back and down into a squat, keeping your chest tall, until your thighs are about parallel, then drive through your heels to stand and squeeze your glutes.
- 1The glutes, inner thighs, and quads driving you up out of the bottom
- 2A tall chest and braced core as you descend
- 3Your knees tracking out over your toes, not caving in
Common mistakes
- Letting your knees collapse inward
- Rounding your back or letting your chest drop forward
- Coming up onto your toes instead of pushing through your heels
Muscles worked
The dumbbell bar grip sumo squat mainly works the glutes, quads, and adductors, with the hamstrings, forearms, lower back, and lower abs assisting.
- GlutesPrimary
- QuadsPrimary
- AdductorsPrimary
- HamstringsSupport
- ForearmsSupport
- Lower BackSupport
- Lower AbsSupport
- Upper TrapsMinor
- Upper AbsMinor
- ObliquesMinor
- CalvesMinor
Kovo programs the dumbbell bar grip sumo squat for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.