Dumbbell Sumo Squat
What is this machine?
Sumokyykky käsipainolla on vapailla painoilla tehtävä liike, joka kuormittaa ensisijaisesti Glutes.
Liikkeessä työskentelevät myös Keskivartalo ja Quadriceps.
The exercise suits a beginner: the range of motion is guided and you can start light.
An exercise with free weights demands more stabiliser muscles and balance than the equivalent machine exercise.
Key facts
Primary muscleGlutes
Secondary musclesKeskivartalo, Quadriceps
Equipmentvapaat painot
Movement patternlower body
Difficultyeasy
Video📱 Luio
Instructions and video are in the app
This page tells you what the machine is. Step-by-step instructions, common mistakes and a video of the movement are in the Luio app — the video shows the range of motion that text cannot describe.
Open in the app⚠️ Most common mistake: Letting the knees cave inward instead of pushing them out over the toes, which loads the inside of the knee. Rounding the lower back at the bottom, which puts the spine at risk under load. Squatting with feet too narrow, which turns the lift into a regular goblet squat and loses the inner-thigh focus. Cutting the depth short and stopping above parallel, which leaves most of the glute and adductor work on the table.
💪 Where you should feel it: Mainly in the Glutes. The Keskivartalo, Quadriceps assist.
Variations and alternatives
Same muscle and movement pattern with different equipment.
Bodyweight Box Squatkehonpaino
Kettlebell Swingvapaat painotTrain this exercise in Luio
Sets, weights and rest are logged automatically, and Luio suggests your next weight.
Bulgarian Split Squatvapaat painot
Barbell Hip Thrustvapaat painot
Abductor Machinekuntosalilaite
Band Hip Abductionvapaat painot
Band Romanian Deadliftvapaat painot
Barbell Split Squatvapaat painot