Strength Training · Bodybuilding
Sumo Squat
The sumo squat is a bodyweight squat with a wide stance and outward-turned toes. It trains your thighs, inner thighs, and glutes as you lower your hips between your legs.
- Beginner
- Compound
- Low injury risk
- Rest 45 sec
How to do it
- Stand with your feet wider than shoulder-width apart.
- Turn your toes outward to a comfortable angle.
- Extend your arms in front of you for balance.
- Lower your hips between your legs as far as you comfortably can.
- Push through your whole foot to return to standing.
Form cues
- Keep knees pointing over your middle toes.
- Keep your ribs stacked over your hips.
- Inhale down; exhale as you rise.
Common mistakes
- Standing too wideBring your feet slightly closer together if your stance blocks your hips from moving freely.
- Heels liftingReduce your depth until your heels stay grounded throughout the repetition.
- Bouncing at the bottomSlow your descent enough to pause briefly before rising.
Safety
Forcing turnout or depth can strain your groin or irritate your hips and knees. Fatigue can make it harder to control your position.
- Warm up with a few shallow, easy repetitions.
- Use a level, nonslip surface.
- End the set when you cannot maintain control.
- Stop if you feel sharp pain or pinching.
If you have ongoing hip, knee, or groin pain, use a comfortable chair squat or ask a physiotherapist for guidance.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps
- Rest
- 45 sec
Finish each set with enough energy to perform about two more controlled repetitions.