Sumo Squat exercise animation (Female)

Sumo Squat

Target muscle
Gluteus Maximus, Quadriceps
Synergist muscles
Adductor Magnus, Gluteus Medius, Soleus, Tensor Fasciae Latae
Equipment
Body weight
Body part
Thighs
Type
Strength

The Sumo Squat is a wide-stance bodyweight squat variation that primarily targets the gluteus maximus and quadriceps, with strong assistance from the adductor magnus, gluteus medius, soleus, and tensor fasciae latae. The feet are placed wider than shoulder-width with toes turned out 30–45°, a position that increases glute and inner-thigh activation compared to a standard squat. It is an effective lower-body strength and mobility exercise suitable for all fitness levels.

How to do the Sumo Squat

  1. 1Stand with your feet wider than shoulder-width apart and turn your toes out 30–45°, keeping your hands on your hips or clasped in front of your chest.
  2. 2Brace your core, keep your chest tall, and pull your shoulder blades down and back.
  3. 3Push your knees out in line with your toes as you begin to lower your hips straight down.
  4. 4Descend until your thighs are at least parallel to the floor, or as low as your mobility comfortably allows, keeping your torso as upright as possible.
  5. 5Pause briefly at the bottom, ensuring your knees are still tracking over your toes and your heels remain flat on the floor.
  6. 6Drive through your full foot to press the floor away and return to standing, squeezing your glutes at the top.
  7. 7Reset your stance and brace before beginning the next rep.

Form tips

  • Breathe in and brace before each descent, then exhale as you drive out of the bottom — holding the brace keeps your spine stable through deep hip flexion.
  • Experiment with your toe angle inside the 30–45° range; more turnout usually lets you sit lower without your torso folding forward.
  • Spread your weight across the whole foot — base of the big toe, base of the little toe, and heel — rather than drifting onto the inside edges.
  • Control the descent — aim for a 2-second lower to build strength through the full range of motion.

Common mistakes

  • Letting the knees cave inward (valgus collapse), which places damaging stress on the knee joint — actively drive knees out to match your toe angle.
  • Allowing the heels to lift off the floor, which reduces stability and limits depth — widen your stance or elevate your heels slightly until ankle mobility improves.
  • Excessive forward lean of the torso, which shifts emphasis away from the glutes and onto the lower back.
  • Taking too narrow a stance, which eliminates the wide-stance benefit of increased adductor and glute activation.
  • Rushing through reps without bracing the core, which reduces stability and increases the risk of lower-back strain.

Frequently asked questions

What muscles does the Sumo Squat work?

The Sumo Squat primarily targets the gluteus maximus and quadriceps. The adductor magnus, gluteus medius, soleus, and tensor fasciae latae assist as synergists. The wide, turned-out stance places extra demand on the glutes and inner thighs compared to a standard squat.

How wide should my feet be for a Sumo Squat?

Start with your feet roughly 1.5 times shoulder-width apart and toes turned out 30–45°. The exact width depends on your hip anatomy and mobility — experiment to find the position where you can descend to parallel with your knees tracking your toes and heels flat on the floor.

How deep should I squat in a Sumo Squat?

Aim for thighs parallel to the floor or slightly below. Going deeper increases glute and adductor activation, but only go as low as you can while keeping your heels down, torso upright, and knees tracking over your toes.

What is the difference between a Sumo Squat and a regular squat?

The main difference is stance width and foot angle. The wider, turned-out stance of the Sumo Squat places greater emphasis on the gluteus maximus and adductor magnus (inner thigh) compared to a standard squat, while still heavily engaging the quadriceps.

Can beginners do the Sumo Squat?

Yes — the Sumo Squat is beginner-friendly because the wide stance can make it easier to maintain an upright torso and reach depth, especially for those with limited ankle mobility. Focus on slow, controlled reps and mastering the movement pattern before adding any load.

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