Sumo Squat

Description

The sumo squat is a bodyweight squat variation performed with a wide stance and toes turned out to roughly 45 degrees. The wide foot position shifts emphasis onto the inner thighs (adductors) and gluteus medius, making it an excellent finisher for the lower body and a useful warm-up exercise for hip mobility.

Muscle Group

Glutes, Quadriceps, Thighs

Equipment Required

Bodyweight

Sumo Squat Instructions

Stand with feet much wider than shoulder-width, roughly 1.5 to 2 times shoulder-width apart.
Turn your toes out to roughly 30 to 45 degrees. Your knees should track over your toes throughout the squat.
Place your hands on your hips, in front of your chest in a prayer position, or extended in front of you for balance.
Brace your core and pull your chest tall.
Sit your hips straight down between your heels, pushing your knees out in line with your toes.
Descend until your hip crease drops below the top of your knee (parallel or deeper).
Drive through your full foot, push your knees out, and stand back up.
Squeeze your glutes hard at the top before lowering into the next rep.

Sumo Squat Form & Visual

Sumo Squat Benefits

Targets the inner thighs (adductors) and gluteus medius more than a standard squat
Improves hip mobility through the wide, externally-rotated stance
Excellent warm-up for heavier lower-body work
No equipment needed — can be done anywhere
Easy to scale by adding a dumbbell or kettlebell
Reinforces the squat pattern with reduced lower-back load