How to Do Sumo Squat Hammer Curl? Step-by-Step Guide + Benefits
Sumo Squat Hammer Curl is a full-body compound movement that combines lower-body strength with upper-body toning. This move targets your legs, glutes, inner thighs, and biceps — making it perfect for efficient, time-saving workouts.
✅ Step-by-Step Instructions:
- Stand with feet wider than hip-width and toes pointed slightly outward.
- Hold dumbbells with your palms facing each other (hammer grip), arms extended between your legs.
- Push your hips back and lower into a squat position until your thighs are parallel to the floor. Maintain a neutral spine and tight core.
- In the squat position, perform a hammer curl by bending your elbows and lifting the dumbbells to shoulder level.
- Lower the dumbbells slowly and drive through your heels to return to standing.
💪 Muscles Worked:
- Quadriceps (Front thighs)
- Glutes
- Inner thighs (Adductors)
- Biceps
This combination move improves functional strength, enhances coordination, and delivers a powerful burn to both your lower and upper body — perfect for busy days or total-body circuits.
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