Dumbbell Sumo Squat (back on stability ball wall)

Dumbbell Sumo Squat (back on stability ball wall)

The Dumbbell Sumo Squat (back on stability ball wall) is a compound exercise that targets the lower body and engages multiple muscle groups. This exercise specifically focuses on the quadriceps, hamstrings, glutes, and adductor muscles. By incorporating a stability ball against a wall, it adds an element of instability, challenging your core muscles for improved balance and stability. To perform this exercise, you will need a set of dumbbells and a stability ball. Start by positioning the stability ball against a wall and standing with your back against it. Place your feet wider than shoulder-width apart in a sumo squat stance, with toes pointing slightly outward. Holding dumbbells at your sides, lower your body down into a squat, making sure to keep your knees in line with your toes and your chest lifted. As you lower into the squat, the stability ball supports your back and provides a guide for correct form. This variation of the traditional sumo squat helps to alleviate pressure on your knees and lower back, making it a suitable choice for individuals with those concerns. Remember to engage your core muscles throughout the movement to maintain stability and control. Exhale as you push through your heels to return to the starting position. Incorporating the Dumbbell Sumo Squat (back on stability ball wall) into your workout routine can help improve lower body strength, muscle tone, and overall stability. It is always recommended to consult with a fitness professional to ensure proper form and to determine the appropriate weight and number of repetitions for your fitness level and goals.


  • Stand with your back against a wall, placing a stability ball between your mid to upper back and the wall.
  • Take a wide stance with your feet slightly wider than shoulder-width apart, and point your toes outwards.
  • Hold a dumbbell in each hand with your palms facing towards your body, allowing your arms to hang straight down by your sides.
  • Engage your core and begin to lower your body down into a squat, keeping your chest up, back straight, and knees tracking in line with your toes.
  • Go down as far as you can while maintaining proper form, ideally until your thighs are parallel to the ground or slightly lower.
  • Pause at the bottom of the squat for a brief moment, then exhale and push through your heels to return to the starting position.
  • Repeat the movement for the desired number of repetitions, ensuring that you maintain the stability ball against the wall throughout the exercise.
  • Remember to maintain proper breathing throughout, inhaling as you lower down and exhaling as you push back up.

Tips & Tricks

  • Maintain proper form throughout the exercise by keeping your back straight and your knees aligned with your toes.
  • Increase the challenge by using heavier dumbbells or increasing the number of repetitions.
  • Engage your core muscles by actively squeezing your abdominal muscles during the exercise.
  • To further engage your glutes, exhale as you drive through your heels to stand back up from the squat position.
  • Add variety to your workout routine by incorporating different variations of squats, such as goblet squats or Bulgarian split squats.
  • Ensure you have a stable and sturdy stability ball that can support your weight during the exercise.
  • Focus on a slow and controlled descent into the squat position to fully engage your muscles.
  • Include compound exercises like dumbbell sumo squats in your leg day routine to target multiple muscle groups simultaneously.
  • Combine the dumbbell sumo squat with other exercises to create a full-body workout.
  • Remember to rest and recover adequately between workouts to prevent overtraining and promote muscle growth.


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