Also known as: wide-stance squat, wide-leg squat, plie squat, wide squat, inner thigh squat

What is Sumo squats?

Sumo squats are a wide-stance squat variation that targets the glutes, inner thighs (adductors) and quads. This easy bodyweight leg exercise improves hip mobility and builds lower-body strength while remaining beginner-friendly with focus on upright torso and controlled depth.

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How to Do Sumo squats

  1. Set stance: Stand with feet wider than shoulder-width and toes pointed about 45 degrees outward; distribute weight through heels and midfoot for balance and knee safety.
  2. Brace core: Engage your core and squeeze glutes; maintain a neutral spine and steady breathing to protect the lower back during the movement.
  3. Initiate descent: Push hips back and bend knees to lower until thighs are parallel or you find controlled depth; keep knees tracking over toes, not caving inward.
  4. Maintain alignment: Keep chest up, shoulders back, and weight in heels; check toes' angle and avoid rounding the lower back to reduce injury risk.
  5. Drive up: Press through heels and inner foot to stand, squeezing glutes at the top; exhale on the ascent and control the return for repeated reps.

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
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of sumo squats?

Sumo squats improve glute and inner-thigh strength, boost hip mobility, and enhance squat depth. They also build quad stability and can improve functional lower-body strength with no equipment, useful for beginners and conditioning routines.

What common mistakes should I avoid when doing sumo squats?

Common mistakes include letting knees collapse inward, leaning too far forward, lifting heels, and using shallow depth. Fix by keeping knees aligned over toes, weight through heels, chest upright, and practicing controlled depth with lighter load or a mirror for form checks.

How can I progress or modify sumo squats?

To progress, add resistance (dumbbell, kettlebell goblet, or barbell), increase reps or tempo, or try paused reps. Modify by narrowing stance, using a box for depth, or performing bodyweight alternatives like split squats or band-resisted variations.