VARIATIONS
- Sumo DeadliftHamstrings · Barbell
- Air SquatShoulder-widthQuadriceps
- Barbell Sumo SquatGlutes · Quadriceps · Barbell · Squat Rack
- Cable Sumo SquatGlutes · Adductors · Cable Machine · V-Bar
- Dumbbell Plie SquatGobletGripping the end of a dumbbellBothQuadriceps · Dumbbell
- Cable Rope Sumo SquatGlutes · Quadriceps · Cable Machine
Sumo Squat
Stance is significantly wider than shoulder-width
This bodyweight movement targets the glutes and quadriceps by utilizing a wide stance to emphasize hip abduction and inner thigh engagement.
HOW TO DO IT
- Stand with feet significantly wider than shoulder-width apart.
- Point your toes outward at a 45-degree angle.
- Keep your chest up and back straight throughout the movement.
- Bend your knees and hips to lower your body down.
- Descend until your thighs are parallel to the floor.
- Push through your heels to return to the starting position.
COMMON MISTAKES
- Letting the knees collapse inward during descent.
- Rounding the lower back at the bottom of the squat.
- Lifting the heels off the ground while standing up.
TIPS
- Drive your knees outward in line with your toes.
- Keep your weight centered over your mid-foot.
- Engage your core to maintain an upright torso.
DETAILS
- Muscles
- GlutesQuadriceps
- Equipment
- Bodyweight
- Type
- Strength Training
- Difficulty
- Beginner
- Tracked as
- Reps only
TECHNIQUE
- Base movement
- Squat
- Legs
- Both
- Body position
- Standing
- Stance
- Wide
SIMILAR EXERCISES
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Ratings
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