The dumbbell plie squat, also known as the sumo squat is a great exercise for the lower body. That’s why we want to cover “How to do sumo squats” in this article.
It can be performed at the gym or at home by using one or two dumbbells. It’s similar to a dumbbell sumo deadlift.
But here I will explain it a little differently to make it more effective.
Adding dumbbells will increase resistance, and promote strength and muscle development.
Contents
Sumo Squat Benefits
- Increase lower body strength and core stability.
- Eliminate direct load on the spine or lower back muscles.
- Enhance hip flexibility and mobility for athletics activities like running, walking, etc.
- Doesn’t require additional support like a rack or bench or some professional assistance.
- Can be performed by a beginner or trained professional with ease.
What Muscles Do Plie Squats Work (Sumo Squats Muscles Worked)
Dumbbell sumo squats target multiple muscle groups like glutes, quads, hamstrings, and inner thigh muscles as well. If you do sumo squats with dumbbells then secondary muscles like calves also be strengthened.
Highlights
| Primary Muscles | Quadriceps, Hamstrings, Glutes |
| Secondary Muscles | Calves |
| Preparation | Strengthen lower body, especially inner thighs, and glutes |
| Objective | Strengthen the lower body, especially inner thighs, and glutes |
| Effort Type | Pull |
| Difficulty Level | Basic |
| Fitness Level | Beginner to Intermediate |
| Place | Gym or Home |
How to Do Sumo Squats
Step 1: Keep your leg stance wider than shoulder width; keep your knees slightly bent and toes facing out.
Step 2: Hold the dumbbell from one side with both of your hands and keep it between your legs.
Step 3: Now breathe in and squad down until your thighs become parallel to the ground. Keep your chest upright at the deep of the squat position.
Step 4: Breathe out while you are performing upward until your legs get almost straight.
Step 5: Continue as per your requirements or targets.
Note: Keep your spine upright, don’t hinge from the hip joint, all the motions should be coming from the legs & glutes
Tips to Avoid Common Mistakes
- Your feet should be facing out diagonally.
- Hold the dumbbell properly and balance your body weight, bend your knees while your hips backward
- Make sure your heels don’t lift while bending your knees.
- Keep your torso straight and upwards.
- Start with a low weight and gradually increase to avoid any error.
Dumbbell Plie Squat/Sumo Squat Reps & Sets
Repetitions and Sets depend on the objective of your workout such as Strength, Mass, or Endurance. So decide your workout objective and follow the Reps and Sets accordingly.
Mass Building
- Repetitions: 8-12 repetitions per set (Medium to heavyweight)
- Sets: 3-5 sets
- Rest Between Sets: 60-90 seconds
Strength
- Repetitions: 4-6 repetitions per set (Heavyweight)
- Sets: 4-6 sets
- Rest Between Sets: 2-3 minutes
Endurance
- Repetitions: 15-20 repetitions per set (Low to medium weight)
- Sets: 2-3 sets
- Rest Between Sets: 30-45 seconds
Sumo Squat (Plie Squats) Alternatives
There are multiple alternatives to dumbbell plie squats (sumo squats with dumbbells) which target the primary muscles such as quads, glutes, and lower body muscles increasing your lower body strength, flexibility, and stability.
A few of the alternative exercise for dumbbell plie squat/sumo squats are as follow:
That can be done at home
- Dumbbell Goblet Squats
- Pulse Squats
- Resistance Band Sumo Squats
- Single-Leg Dumbbell Deadlift
- Bulgarian Split Squats
- Step-Up
- Dumbbell Sumo Deadlift
- Dumbbell Stiff Legged Deadlift
- Dumbbell Hip Thrust
That can be done at the gym
- Machine Leg Press
- Barbell Deadlift
- Barbell Front Squat
- Barbell Hip Thrust
- Leg Extension On Machine
- Hack Squat Machine
- Leg Press Machine
- Cable Deadlift
FAQs
Can you do sumo squats with dumbbells?
Yes, adding dumbbells to a sumo squat increases resistance, intensifying your workout and targeting the muscles in the legs, glutes, and lower back.
Is plie squat and sumo squat the same?
Yes, it is somewhat similar; the only difference is the stance space between the legs. In plié squats, a wider stance with the feet pointed further out is considered compared to sumo squats.
How many sumo squats per day?
If you’re a beginner, aim for 3 sets of 12-15 reps.
What are sumo squats good for?
Sumo squats target the inner thighs, quads, and glutes, enhancing lower body strength, stability, and flexibility.
Is sumo squat better for knees?
Yes, sumo squats are good for knees as the wider stance reduces stress on the knee joints by allowing the hips to move more freely during the squat motion.
Conclusion
Sumo Squats, also known as dumbbell plie squats target muscles like the quadriceps, hamstrings, glutes, and inner thighs.
It improves and promotes your lower half’s strength, stability, and flexibility. This exercise not only contributes to lower body strength but also enhances overall functional fitness.
Advice for beginners is to start with lighter weights, focus on maintaining a straight back, and gradually increase the weight as your strength improves.
Whether you’re looking to build muscle, tone your lower body, or enhance your workout routine, the dumbbell plie squat is an exercise that deserves a place in your fitness routine workout.
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