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Dumbbell Sumo Squat off Benches

Dumbbell Sumo Squat off Benches

The Dumbbell Sumo Squat off Benches is an excellent compound exercise that targets several major muscle groups in your lower body, including your quadriceps, glutes, and hamstrings. This exercise is a variation of the traditional sumo squat and adds an extra challenge by elevating your feet on benches or aerobic steps. To perform the Dumbbell Sumo Squat off Benches, you will need two dumbbells and two benches placed shoulder-width apart. Start by standing with your feet wider than hip-width apart, toes pointing out at a 45-degree angle. Hold the dumbbells with an overhand grip, letting them rest on your shoulders. Next, carefully place your feet on the benches, ensuring that you have a stable base of support. Engage your core and slowly lower yourself into a squat position, allowing your knees to bend and tracking them over your toes. Aim to lower your hips until your thighs are parallel to the floor, or as low as your flexibility allows, while maintaining proper form. Push through your heels to return to the starting position, squeezing your glutes and thighs as you rise. Ensure that you maintain a neutral spine and keep your chest lifted throughout the movement. Repeat for the desired number of repetitions. The Dumbbell Sumo Squat off Benches not only helps to strengthen your lower body muscles but also engages your core and improves your balance and stability. As with any exercise, it's important to start with lighter weights and gradually increase resistance as you become more comfortable and confident with your form. Remember, performing exercises with proper technique, including a controlled movement and full range of motion, is key for maximizing results and reducing the risk of injury. Incorporating the Dumbbell Sumo Squat off Benches into your workout routine can contribute to building overall lower body strength while challenging your muscles in new and effective ways.


  • Start by placing two benches parallel to each other, at a distance slightly wider than your shoulder width.
  • Stand facing away from the benches with a dumbbell in each hand, and your feet shoulder-width apart.
  • With your toes pointed slightly outwards, take a step back with each foot and position your heels on top of the benches.
  • Lower your body by flexing your knees and hips, keeping your chest up and maintaining a neutral spine.
  • Continue descending until your thighs are parallel to the ground or slightly lower, ensuring your knees are tracking in line with your toes.
  • Pause for a moment at the bottom, then exhale and push through your heels to return to the starting position.
  • Repeat for the recommended number of repetitions.
  • Remember to engage your core, maintain proper form, and avoid locking your knees at any point during the exercise.

Tips & Tricks

  • Make sure to maintain proper form by keeping your chest upright and knees tracking in line with your toes.
  • Engage your glutes and quads by pushing through your heels during the squat movement.
  • Incorporate a slow and controlled descent and ascent to maximize muscle activation.
  • To increase the intensity, use heavier dumbbells or add resistance bands around your thighs.
  • Add variety by performing the exercise on different heights of benches.
  • Include this exercise in your leg workout routine to target different muscles and add variety.
  • Warm up your lower body with dynamic stretches before attempting this exercise.
  • Focus on your breathing by inhaling during the descent and exhaling during the ascent.
  • Control the weight throughout the entire range of motion to prevent any jerky movements.
  • Progressively overload by increasing the weights or the number of sets and repetitions over time.

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