Legs · Dumbbell
Dumbbell Sumo Squat Front Raise
How to do the dumbbell sumo squat front raise, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Stand with your feet wide and toes turned out, holding one dumbbell vertically with both hands. Squat down by pushing your hips back and bending your knees, then drive up to standing and raise the dumbbell straight out in front to shoulder height before lowering it.
- 1Feel your inner thighs and glutes stretch and load as you sink into the
- 2wide squat
- 3Drive up through your heels and raise the dumbbell to shoulder height with your front delts
- 4Keep your chest up and core braced through the whole rep
Common mistakes
- Don't let your knees cave inward; press them out over your toes
- Avoid swinging the dumbbell up or leaning back to lift it
- Don't round your back as you descend into the squat
Muscles worked
The dumbbell sumo squat front raise mainly works the glutes, quads, front delts, and adductors, with the hamstrings, forearms, lower back, lower abs, and side delts assisting.
- GlutesPrimary
- QuadsPrimary
- Front DeltsPrimary
- AdductorsPrimary
- HamstringsSupport
- ForearmsSupport
- Lower BackSupport
- Lower AbsSupport
- Side DeltsSupport
- Upper TrapsMinor
- Upper AbsMinor
- ObliquesMinor
- CalvesMinor
Kovo programs the dumbbell sumo squat front raise 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.
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Last reviewed June 2026.