Sumo Squat

Sumo Squat


This exercise involves standing with feet wider than shoulder-width apart and toes pointed slightly outward, then squatting down while keeping the back straight and chest lifted. It primarily targets the quadriceps, glutes, and hamstrings.

Muscle Group

Equipment Required

Sumo Squat Instructions

  1. Stand with your feet wider than shoulder-width apart and your toes pointing slightly outward.
  2. Hold a dumbbell or kettlebell with both hands in front of your body.
  3. Engage your core and keep your chest lifted as you lower your hips down and back, bending your knees.
  4. Keep your weight in your heels and your knees tracking over your toes.
  5. Lower until your thighs are parallel to the ground or as low as you can comfortably go.
  6. Push through your heels to stand back up to the starting position.
  7. Repeat for the desired number of reps.

Sumo Squat Form & Visual

Sumo Squat

Sumo Squat Benefits

  • Targets multiple muscle groups including the quads, hamstrings, glutes, and inner thighs
  • Improves lower body strength and power
  • Increases hip mobility and flexibility
  • Can help improve posture and balance
  • Variations can be done with weights or resistance bands to increase intensity

Sumo Squat Muscles Worked

  • Quadriceps
  • Hamstrings
  • Glutes
  • Adductors
  • Erector spinae
  • Abdominals

Sumo Squat Variations & Alternatives

  • Sumo Deadlift
  • Sumo Squat with Dumbbells
  • Sumo Squat with Kettlebell
  • Sumo Squat with Resistance Band
  • Sumo Squat Jump