- Main muscles worked: Glutes, inner thigh (adductors), front of thighs (quads)
- Other muscles: Back of thigh (hamstrings), hip flexors
- Exercise type: Compound
- Equipment: None
Sumo squats are a variation of a regular squat, performed with a wider stance. Squats are great for working the large muscles of the thigh. Sumo squats also have the added benefit of particularly targeting the glutes and the inner thighs, which helps to tone and shape the legs and butt.1
The inner thigh muscles (adductors) function to bring the thighs together. However, they can be hard to train and tend to be weak in many people. Sumo squats strengthen this area, which can help with everyday activities and athletic movements such as moving from side to side (common in field and court-based sports).2
How to Do a
Sumo Squat
Starting position: Assume a wide stance, standing with your feet more than shoulder-width apart. Then rotate your feet so that your toes are pointing slightly outward. Clasp your hands together and hold them in front of your chest.
- Squat down by bending your knees and pushing your hips back, until your thighs are parallel with the floor, while keeping your back as upright as possible. Try to keep your knees in line with your toes.
- Push through your heels and return to standing position.
Breath: Inhale as you squat down, exhale as you return to standing.
Do not allow your knees to drop inwards. If you find this happening, push your knees out as you squat down.
Variations: To make sumo squats harder you can add weight, such as dumbbells or a barbell.
