Sumo Squat

Sumo Squat

The Sumo Squat is a popular lower-body exercise that targets the muscles of the inner thighs, glutes, and quadriceps. This exercise is named after the wide stance used during the squat, which resembles the stance of a sumo wrestler. It is an excellent addition to any leg workout routine, whether you prefer working out at home or in the gym. When performing Sumo Squats, the wider stance helps engage the inner thigh muscles more than regular squats. This can help strengthen and tone these often-neglected muscles. Additionally, the Sumo Squat places less emphasis on the muscles of the outer thigh, such as the gluteus minimus and medius, allowing for a more focused inner thigh workout. To execute the Sumo Squat, start by standing with your feet wider than hip-width apart, toes pointing slightly outward. Keep your core engaged, chest upright, and shoulders relaxed. As you lower your body into a squat, engage your glutes and push your knees out to the sides. Aim to lower your hips until your thighs are parallel to the ground, or as low as your flexibility allows. Then, push through your heels to return to the starting position, squeezing the glutes at the top. Incorporating the Sumo Squat into your leg routine can add variation and fun to your workouts, helping you achieve stronger and more sculpted thighs and glutes. Remember to start with lighter weights or bodyweight and gradually increase as your strength builds. As with any exercise, proper form is crucial, so maintain control throughout the movement and avoid rounding your back.


  • Start by standing with your feet slightly wider than shoulder-width apart and your toes pointed outwards.
  • Engage your core muscles and keep your chest up throughout the exercise.
  • Lower your body down by bending your knees, pushing your hips back, and keeping your back straight.
  • Continue to lower until your thighs are parallel to the ground, or as low as you can comfortably go.
  • Push through your heels and squeeze your glutes to rise back up to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Make sure to maintain proper form throughout the exercise, keeping your back straight and your chest lifted.
  • Engage your core muscles by pulling your belly button in towards your spine throughout the movement.
  • Focus on pushing through your heels as you rise back up from the squat position.
  • To increase the intensity, you can hold a dumbbell or kettlebell in front of your chest.
  • Include sumo squats in your leg day routine to target your quadriceps, hamstrings, glutes, and adductors.
  • Warm up your lower body with dynamic stretches before performing sumo squats to improve flexibility and prevent injuries.
  • Challenge yourself by performing the exercise on an unstable surface, such as a Bosu ball, to work on balance and stability.
  • Incorporate sumo squats into a circuit workout for a full-body burn by including upper body and cardiovascular exercises between sets.
  • Listen to your body and stop the exercise if you experience any pain or discomfort.
  • Gradually increase the weight or resistance used for sumo squats as your strength improves.


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