This exercise involves holding dumbbells at your sides while performing a sumo squat, which is a wide-legged squat with toes pointed outwards. It targets the lower body muscles, including the glutes, quads, and hamstrings.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Strengthens and stretches the ankles, calves, thighs, hips, shoulders, and upper back
- Improves balance and focus
- Stimulates the nervous system and improves circulation
- Relieves tension in the shoulders and neck
- Can help alleviate symptoms of sciatica and menstrual cramps
How to perform
- Stand with your feet wider than shoulder-width apart and your toes pointing outwards.
- Hold a dumbbell in each hand with your arms straight down at your sides.
- Bend your knees and lower your hips down towards the ground, keeping your back straight and your chest up.
- Pause when your thighs are parallel to the ground.
- Push through your heels to stand back up to the starting position.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Calves
Secondary
Lower Back
Primary
Abs
Secondary