Bodyweight

Sumo Squat

The Sumo Squat is a lower-body workout mainly targeting thighs and glutes. With a wider stance than traditional squats, it enhances hip and leg strength, stability, flexibility, and balance.

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Sumo Squat instructions

Step-by-step instructions

1

Plant your feet wider than hip-width apart and point your toes slightly outward.

2

Hold your hands together in front of your chest, or hold a weight if you have one.

3

Lower yourself by bending your knees and pushing your hips back, keeping your back straight.

4

Go down until your thighs are parallel with the ground, or as far as comfortable.

5

Push back up to the standing position, keeping your knees aligned with your toes throughout. Repeat.

Plant your feet wider than hip-width apart and point your toes slightly outward.

Hold your hands together in front of your chest, or hold a weight if you have one.

Lower yourself by bending your knees and pushing your hips back, keeping your back straight.

Go down until your thighs are parallel with the ground, or as far as comfortable.

Push back up to the standing position, keeping your knees aligned with your toes throughout. Repeat.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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