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Sumo Squat

The sumo squat uses a wider stance with toes pointed out, shifting emphasis to your inner thighs (adductors) and glutes. It's named after the stance sumo wrestlers use, and it's one of the best bodyweight exercises for the muscles that regular squats don't hit hard enough. If you want balanced leg development, sumo squats fill the gap.

How to Do Sumo Squat: Step by Step

  1. Stand with feet wide — about 1.5x shoulder-width
  2. Point toes out at 45 degrees
  3. Squat straight down, keeping your torso as upright as possible
  4. Push your knees out over your toes as you descend
  5. Drive through your heels to stand, squeezing inner thighs and glutes at the top

Common Mistakes to Avoid

  • Knees collapsing inward — actively push them out over your toes
  • Leaning forward — sumo squats should be more upright than regular squats
  • Not going deep enough — aim for thighs parallel or below

Muscles Worked

quadsglutesadductors
Equipment No equipment needed
Tracking Count reps

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