Legs · Dumbbell
Dumbbell Sumo Squat Off Benches
How to do the dumbbell sumo squat off benches, 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 on two benches set apart with a wide stance and toes turned out, holding a dumbbell hanging between your legs. Push your hips back and bend your knees to lower the dumbbell between the benches, letting it travel below foot level for extra range. Drive through your heels and squeeze your glutes to stand back up.
- 1A stretch through the inner thighs and glutes at the bottom
- 2Your knees tracking out over your toes in the wide stance
- 3Glutes and quads driving you tall as you stand
Common mistakes
- Don't let your knees cave inward
- Avoid rounding your back as you reach for depth
- Don't let your heels lift off the benches
Muscles worked
The dumbbell sumo squat off benches mainly works the glutes, quads, and adductors, with the hamstrings, forearms, lower back, and calves assisting.
- GlutesPrimary
- QuadsPrimary
- AdductorsPrimary
- HamstringsSupport
- ForearmsSupport
- Lower BackSupport
- CalvesSupport
- Upper TrapsMinor
- Upper AbsMinor
Kovo programs the dumbbell sumo squat off benches 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.