The sumo squat is an excellent lower-body exercise that targets the quads, glutes, hamstrings, and inner thighs. With a wider stance and toes turned outward, it emphasizes hip and groin engagement while promoting proper squat mechanics. This movement is suitable for beginners and advanced lifters alike and can be performed with bodyweight or added resistance.

Step-by-Step Instructions for Sumo Squats

1. Setup

• Stand with your feet wider than shoulder-width apart.

• Point your toes outward at a 30–45 degree angle, adjusting for comfort and mobility.

2. Engage Core

• Tighten your core muscles to maintain stability and support your lower back.

3. Hold Weight (Optional)

• You can perform the sumo squat using only bodyweight, or hold a dumbbell, kettlebell, or barbell for added resistance.

• If using a weight, hold it at chest level (goblet position) or let it hang down in front of you.

4. Squat Movement

• Lower your body by bending at the hips and knees.

• Push your knees outward, tracking them in line with your toes.

• Keep your chest upright and avoid rounding your back.

• Lower until your thighs are parallel to the floor or slightly below if mobility allows.

5. Ascend

• Press through your heels to return to the starting position.

• Squeeze your glutes at the top without overextending your hips.

6. Breathing

• Inhale as you lower your body.

• Exhale as you push back up.

Tips for Proper Form

• Proper Stance: Ensure your feet are wide enough to allow a comfortable range of motion. Adjust the angle of your toes to prevent knee discomfort.

• Knee Alignment: Keep your knees aligned with your toes throughout the movement. Avoid letting your knees collapse inward.

• Engage the Right Muscles: Focus on your glutes, inner thighs, and quads. Actively engage these muscles to maximize effectiveness.

• Control the Tempo: Lower yourself slowly and with control. Avoid bouncing or rushing the movement.

• Avoid Excessive Forward Lean: Keep your torso upright and chest proud to prevent lower back strain.

• Choose the Right Weight: Start with lighter weights or bodyweight to master form, then gradually increase resistance.

• Warm-Up and Stretch: Perform a dynamic warm-up and include stretches for hips, hamstrings, and inner thighs to improve mobility.

Benefits of Sumo Squats

• Strengthens glutes, quads, hamstrings, and inner thighs.

• Improves hip mobility and lower-body stability.

• Engages core muscles for added support.

• Can be performed with or without weights.

• Suitable for beginners and advanced lifters.

The sumo squat is a versatile and powerful exercise that develops lower-body strength, improves mobility, and targets multiple muscle groups simultaneously. By maintaining proper form, controlling your movement, and progressively adding resistance, you can maximize strength gains and reduce the risk of injury. Incorporate sumo squats into your training routine to enhance overall lower-body power and functional fitness.