This exercise involves using a dumbbell to perform a sumo-style deadlift, which targets the legs, glutes, and lower back muscles. The sumo stance involves a wider stance with toes pointed outwards, allowing for a greater range of motion and activation of the inner thigh muscles.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Strengthens the lower body muscles, including the quadriceps, hamstrings, glutes, and calves
- Improves overall balance and stability
- Increases core strength and engages the abdominal muscles
- Can help improve posture and reduce lower back pain
- Can be modified to target different muscle groups or increase difficulty
- Can be done with minimal equipment and in a variety of settings
How to perform
- Stand with your feet shoulder-width apart and your toes pointing outwards.
- Hold a dumbbell in each hand with your palms facing your body.
- Bend your knees and lower your hips until your thighs are parallel to the ground.
- Keep your back straight and your chest up.
- Slowly lift the dumbbells by straightening your legs and pushing your hips forward.
- Pause at the top of the movement and squeeze your glutes.
- Lower the dumbbells back down to the starting position by bending your knees and lowering your hips.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Hamstrings
Primary
Glutes
Primary
Lower Back
Primary
Abs
Secondary