Sumo squat

Sumo squat is a variation of the classic squat that primarily engages the glutes and thighs while improving trunk stabilization and hip mobility.

The wide stance places greater emphasis on the inner thighs and adductors, while also developing leg strength and spinal stability. It is an excellent exercise for strength, functional, and lower-body-focused workouts.

Which muscles are involved in the sumo squat?

• gluteus maximus,
• gluteus medius and minimus,
• quadriceps,
• adductors and inner thigh muscles (gracilis, sartorius).

• hamstrings (biceps femoris, semitendinosus),
• spinal erectors,
• abdominal muscles (trunk stabilization).

Proper technique

1. Stand with a wide stance, feet slightly wider than shoulder-width, toes slightly turned outward.
2. Keep your back straight, core engaged, and glutes active.
3. Weight evenly distributed across the entire foot.
4. Head in line with the spine, eyes looking forward.

1. Begin by simultaneously bending the knees and hips, lowering the pelvis vertically (imagine sitting directly between your feet).
2. Keep the knees wide, aligned with the toes.
3. Descend until your thighs are at least parallel to the floor (or as low as your mobility allows without tucking the pelvis).

• Inhale while lowering into the squat.
• Exhale as you return to standing.

• Smooth and controlled. Avoid jerking or excessive lumbar extension.

Most common mistakes

• heels lifting off the ground,
• knees collapsing inward,
• rounding or hunching the back,
• excessive lumbar lordosis,
• loss of trunk stability.

• Distribute weight evenly across the feet.
• Keep knees pointed outward in line with the feet.
• Maintain a straight back and lifted chest.
• Engage the core and glutes.
• Control the movement throughout the squat.

What workouts pair well with the sumo squat?

This exercise works well as part of:

• lower-body and glute strength training,
• Full Body Workout (FBW) plans,
• functional and core-strengthening workouts,
• hip mobility warm-ups.