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Sumo Squat
Beginner - Strength - Compound
Targeted Muscle Group
Upper Legs
Glutes
Lower Legs
Recommended Equipment
Barbell
How to do it
The Sumo Squat is a variation of the traditional squat that targets the muscles of the lower body, including the quadriceps, hamstrings, glutes, and inner thighs. Here's how to perform it:
Stand with your feet wider than shoulder-width apart, with your toes pointed slightly outward. The wider stance is characteristic of the sumo squat and helps emphasize the inner thigh muscles. Position a barbell on the floor in front of you. You can use either a standard barbell or a specialized squat bar depending on your preference.
Bend at your hips and knees to lower your torso and grasp the barbell with an overhand grip, hands placed slightly wider than shoulder-width apart. Engage your core muscles to stabilize your spine and keep your chest up throughout the movement. Your back should be straight, and your shoulders should be pulled back.
Keeping your chest up and your back straight, lower your body by bending your knees and pushing your hips back. Descend until your thighs are parallel to the ground or as low as you can comfortably go while maintaining good form. Your knees should track in line with your toes.
Push through your heels to drive yourself back up to the starting position. Keep your chest up and your back straight as you rise. Fully extend your hips and knees at the top of the movement, squeezing your glutes at the top.
Perform the desired number of repetitions while maintaining proper form and control over the weight.
