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Sumo Squat Floor Touch

Sumo Squat Floor Touch

The Sumo Squat Floor Touch is a powerful lower body exercise that targets multiple muscle groups, helping to improve strength, stability, and overall leg development. This exercise is a variation of the traditional squat, with a wider stance and a focus on engaging the inner thighs and glutes. To perform the Sumo Squat Floor Touch, start by standing with your feet wider than shoulder-width apart, toes pointed slightly outwards. Engage your core and keep your chest lifted throughout the movement. As you descend into the squat, remember to keep your knees in line with your toes and push your hips back. Lower your body until your thighs are parallel to the floor or as low as your flexibility allows. The "floor touch" component of this exercise adds an extra challenge and increased activation of the inner thigh muscles. As you squat down, reach your opposite hand towards the floor on the inside of your foot. Touch or tap the floor (or as low as you can comfortably reach) with your fingertips and then return to the starting position as you stand up. The Sumo Squat Floor Touch not only strengthens your quadriceps, hamstrings, and glutes but also engages your inner thigh muscles, helping to enhance your overall lower body strength and stability. This exercise can be performed with or without weights, making it a versatile option for anyone, whether you're working out at home or in a gym setting. Remember, always focus on maintaining proper form throughout the movement and start with a weight or depth that feels challenging but doable. Gradually increase the intensity as your strength and flexibility improves. Incorporating the Sumo Squat Floor Touch into your workout routine can help you sculpt strong and toned legs while enhancing functional movement patterns.


  • Begin by standing with your feet wider than shoulder-width apart and toes slightly pointing outwards.
  • Place your hands on your hips or let them hang by your sides.
  • Engage your core and maintain a straight back throughout the exercise.
  • Lower your body down by bending your knees and pushing your hips back.
  • Continue lowering until your thighs are parallel to the floor or as low as you can comfortably go.
  • Pause for a brief moment at the bottom, then push through your heels to return to the starting position.
  • As you rise, squeeze your glutes and engage your inner thighs.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Maintain proper form by keeping your chest up and back straight throughout the exercise.
  • Engage your core muscles by actively pulling your belly button towards your spine.
  • Focus on initiating the movement from your hips, pushing them back as you lower into the squat position.
  • Keep your knees in line with your toes to prevent them from collapsing inward.
  • To increase the intensity, hold a dumbbell or kettlebell in front of you while performing the exercise.
  • Ensure that your knees are tracking in the same direction as your toes throughout the movement.
  • Activate your glutes and thigh muscles by squeezing them at the top of the movement.
  • Control the descent of your body as you lower into the squat, avoiding any abrupt dropping or bouncing.
  • Maintain a neutral spine alignment by avoiding excessive rounding or arching of your lower back.
  • Breathe continuously throughout the exercise, inhaling during the descent and exhaling during the ascent.


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