Sumo Squat

Muscles worked

Setup

1. Stand with your feet significantly wider than shoulder-width apart (approximately 1.5 to 2 times your shoulder width).
2. Rotate your feet outward so your toes point at roughly a 45-degree angle.
3. Engage your core and keep your chest lifted with your hands clasped in front of your chest for balance.
4. Distribute your weight evenly across your heels and the balls of your feet.

How to do it

1. Inhale and begin the descent by hinging at the hips and bending your knees simultaneously.
2. Lower your hips until your thighs are at least parallel to the floor, ensuring your knees track directly over your toes.
3. Exhale as you drive through your heels to push yourself back up to the starting position.
4. Maintain a controlled 2-1-1 tempo: two seconds down, a one-second pause at the bottom, and one second to return to the top.

Form checklist

• Keep your knees pushed outward so they stay aligned with your toes; do not let them cave inward.
• Maintain an upright torso throughout the movement to keep the focus on the lower body.
• Ensure your heels stay glued to the floor at all times.
• Avoid rounding your lower back at the bottom of the range of motion.

Pro tips

• Imagine 'tearing the floor apart' with your feet as you descend to maximize glute and adductor recruitment.
• Focus on a hard glute squeeze at the top of the movement to ensure full hip extension.
• Keep your gaze forward or slightly down to maintain a neutral cervical spine.

Make it harder

• Add a 3-second isometric pause at the bottom of each rep to increase time under tension for the adductors.
• Perform '1.5 reps' by squatting to the bottom, coming halfway up, returning to the bottom, and then standing all the way up.

Frequently asked

What muscles does the sumo squat work?

The sumo squat primarily targets the adductors, glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the sumo squat?

The sumo squat requires no equipment — just your body weight.

Is the sumo squat good for beginners?

Yes. The sumo squat is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Barbell Cossack SquatAdvanced · adductors, glutes, hamstrings, and quadriceps
• Barbell Hang SnatchAdvanced · adductors, calves, erector spinae, glutes, hamstrings, and quadriceps
• Barbell Jefferson SquatIntermediate · adductors, glutes, hamstrings, and quadriceps
• Barbell Lateral LungeIntermediate · adductors, glutes, hamstrings, and quadriceps