Fysiqal

Squat · Beginner

Sumo Squat

Compound squat exercise using dumbbell.
Movement pattern
Squat
Difficulty
Beginner
Equipment
Dumbbell
Mechanics
Compound
Sides
Bilateral
Main plane
Sagittal

Free account. Log your sets of Sumo Squat and each workout shows your best set by estimated 1RM.

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How to do the Sumo Squat

Not yet reviewed — the technique guide for this exercise hasn't been signed off, so it isn't published here yet.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Knee extensionprimary action

    Vastus lateralis (prime mover, high emphasis); Vastus medialis (prime mover, high emphasis); Vastus intermedius (prime mover, high emphasis); Rectus femoris (synergist, moderate emphasis)

  • Hip extensionprimary action

    Gluteus maximus (prime mover, high emphasis); Adductor magnus (prime mover, high emphasis); Adductor longus (synergist, moderate emphasis); Biceps femoris long head (synergist, low emphasis); Semimembranosus (synergist, low emphasis); Semitendinosus (synergist, low emphasis)

  • Hip external rotationsecondary action

    Gluteus medius (synergist, moderate emphasis); Gluteus maximus (synergist, moderate emphasis); Piriformis (synergist, low emphasis)

  • Spine extensionsecondary action

    Erector spinae (stabilizer, moderate emphasis); Rectus abdominis (stabilizer, moderate emphasis); Transverse abdominis (stabilizer, moderate emphasis)

Related exercises

All squat exercises →

From the Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.