Sumo Squat With Heel Raise

Muscles worked

Setup

1. Stand with your feet significantly wider than shoulder-width apart, with toes pointed outward at approximately a 45-degree angle.
2. Keep your chest upright, shoulders back, and core engaged.
3. Clasp your hands in front of your chest or place them on your hips for balance.

How to do it

1. Inhale as you lower your hips into a deep squat, ensuring your knees track in line with your toes until your thighs are parallel to the floor.
2. Hold the bottom of the squat position and lift your right heel as high as possible, then lower it back to the floor.
3. Immediately lift your left heel as high as possible while maintaining a static squat depth, then lower it back down.
4. Exhale as you drive through both heels to return to the starting standing position.

Form checklist

• Keep your knees pushed out; do not let them cave inward during the squat or the heel raise.
• Maintain an upright torso and avoid leaning too far forward.
• Keep your hips at a consistent height while alternating the heel raises.
• Ensure your weight remains centered and doesn't shift excessively from side to side.

Pro tips

• Focus on 'tearing the floor apart' with your feet to maximize adductor and glute medius activation.
• Pause for a split second at the top of each heel raise to maximize the peak contraction in the calves.

Make it harder

• Perform multiple alternating heel raises per side before standing up to increase time under tension.
• Lift both heels simultaneously at the bottom of the squat to challenge your balance and core stability.

Frequently asked

What muscles does the sumo squat with heel raise work?

The sumo squat with heel raise primarily targets the adductors, calves, glutes, and quadriceps, and also works the hamstrings and obliques as secondary muscles.

What equipment do you need for the sumo squat with heel raise?

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

Is the sumo squat with heel raise good for beginners?

The sumo squat with heel raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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