Sumo Squat
Squat, bodyweight, quadriceps, glutes and adductors
The sumo squat is a squat with the feet set wide and the toes turned out. The wide stance puts more of the work on the glutes and adductors along with the quadriceps. It suits anyone who wants a simple home squat that works the inner thighs.
Setting up
- Stand with the feet much wider than the shoulders, toes turned out.
- Clasp the hands in front of the chest.
How to do a sumo squat
- Brace the belly and keep the chest tall.
- Sit straight down, knees moving out over the toes.
- Lower until the thighs are about parallel to the floor.
- Drive up through the whole foot to stand tall.
Breathing. Breathe in as you go down and breathe out as you stand up.
Muscles worked
- Mainly
- Quadriceps, glutes and adductors
Common mistakes
- Knees caving in. They should track over the toes, so push them out as you go down.
- Leaning forward. The torso stays upright in this squat, so sit straight down.
- Heels lifting. Weight on the toes costs balance, so keep the feet flat.
Easier and harder
- Easier
- Bodyweight Squat
- Harder
- Dumbbell Sumo Squat
Guide
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