Adductors · Beginner

Dumbbell Sumo Squat

Adductors · also Glutes, Quads

Equipment: Dumbbell

How to do it

• Stand wide with your toes turned out about 45 degrees
• Hold one dumbbell with both hands, arms long between your legs
• Brace and keep your chest up as you sit your hips down
• Push your knees out over your toes until thighs are parallel
• Drive through your whole foot to stand and squeeze your glutes

Common mistake

✕ KNEES COLLAPSING INWARD → ✓ KNEES TRACK OVER TOES

Starting point: 3 sets × 10–15 reps, 75s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: acefitness.org, pmc.ncbi.nlm.nih.gov.