Start standing with your feet wider than hip-width apart and turned out slightly. Hold a dumbbell in each hand at the centre of your body, palms facing toward your body, and pull your core toward your spine.
Looking directly forward and keeping your chest lifted, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your thighs are parallel with the ground. Keep your arms extended so the dumbbells remain in the centre of your body, and work to keep your back flat and shoulders back without slumping. Ensure that your back remains within a 45- to 90-degree angle to your hips.
Brace your abs and press through your heels to straighten your legs while simultaneously pulling the dumbbells up to your armpits, letting your elbows go up and out to the side. Squeeze your glutes at the top as the dumbbells come up to your chest.
Lower the dumbbells with control while simultaneously lowering back into the sumo squat.