Sumo Squat Hammer Curl: Total Body Strength in One Move for Legs, Glutes, and Biceps

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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