How to Do Dumbbell Sumo Squat Off Benches

Dumbbell Sumo Squat Off Benches is a glutes exercise using bench and dumbbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Glutes

Equipment

Bench, Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Dumbbell Sumo Squat Off Benches

  1. 01Position two benches in a V-shape and stand with one foot on each bench in a wide stance.
  2. 02Hold one end of a vertical dumbbell with both hands, letting it hang between the legs.
  3. 03Sit the hips back and down until the dumbbell passes below the level of the bench tops.
  4. 04Keep the shins vertical and the knees tracked over the middle toes.
  5. 05Drive through the heels to return to a standing position while exhaling.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Sumo Squat Off Benches

Primary Stabiliser Inactive

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Primary movers

  • Glutes Extends the hip, your main power generator.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

If the dumbbell touches the floor before reaching full depth, increase the height of the benches or boxes.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Sumo Squat Off Benches questions

What muscles does Dumbbell Sumo Squat Off Benches work?

Dumbbell Sumo Squat Off Benches is catalogued as a glutes exercise in A90 Training Club, with the glutes as its primary muscle group.

How do you do Dumbbell Sumo Squat Off Benches correctly?

Position two benches in a V-shape and stand with one foot on each bench in a wide stance. Hold one end of a vertical dumbbell with both hands, letting it hang between the legs. Sit the hips back and down until the dumbbell passes below the level of the bench tops. Keep the shins vertical and the knees tracked over the middle toes. Drive through the heels to return to a standing position while exhaling.

What is the A90 coach tip for Dumbbell Sumo Squat Off Benches?

If the dumbbell touches the floor before reaching full depth, increase the height of the benches or boxes.

Is Dumbbell Sumo Squat Off Benches suitable for beginners?

Dumbbell Sumo Squat Off Benches is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Dumbbell Sumo Squat Off Benches?

Dumbbell Sumo Squat Off Benches uses bench and dumbbell.

A90 Intelligence

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A90 Intelligence programmes dumbbell sumo squat off benches into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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