What is Sumo squats?

Sumo squats are a wide-stance bodyweight squat variation that primarily targets the glutes and inner thighs while also engaging quads and hamstrings. This easy-level leg exercise emphasizes hip abduction and upright torso control, suitable for beginners to build lower-body strength and mobility.

How to Do Sumo squats

  1. Set stance: Stand with feet wider than shoulder-width and toes pointed about 45 degrees. Shift weight to heels and midfoot, brace your core, and lift your chest.
  2. Begin descent: Push hips back and bend knees to start the squat, keeping knees tracking over toes and maintaining a neutral spine and steady breath.
  3. Reach depth: Lower as far as your mobility and control allow—aim for thighs near parallel to the floor. Avoid forcing depth that rounds the lower back.
  4. Drive up: Press through heels and midfoot while squeezing glutes to return to standing. Keep knees aligned and chest up; exhale on the way up.
  5. Finish & repeat: Reset posture at the top, ensure full hip extension, then repeat with controlled tempo. Add rest between sets and monitor form each rep.

Muscle Groups

Glutes

Description

Stand with your feet wider than shoulder-width apart, toes pointed outward at a 45-degree angle. Lower your body into a squat by bending your knees and pushing your hips back, keeping your chest up and your back straight. Go as low as you can while maintaining control, then return to standing. This variation of the squat targets the inner thighs, glutes, and quads.

Movement Group

Legs

Required Equipment

None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of sumo squats?

Sumo squats strengthen glutes, inner thighs (adductors), quads, and hamstrings while improving hip mobility and core stability. They require no equipment, making them useful for beginners and as a warm-up or accessory movement.

What common mistakes should I avoid when doing sumo squats?

Avoid letting knees collapse inward, lifting heels, rounding the lower back, or leaning excessively forward. Use proper foot angle, keep weight through heels/midfoot, and maintain an upright chest to protect joints and improve effectiveness.

How can I progress or modify sumo squats?

Progress by increasing reps, adding weight with a kettlebell or dumbbell (goblet sumo squat), using tempo or paused reps, or switching to single-leg variations. To make easier, reduce depth or perform assisted box-supported sumo squats.