CoPilot is now trainwell!
Learn more.
Get my plan
Home
What is trainwell?
About
FAQ
Contact
Trainers
Exercise Library
Reviews
Get my plan
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.
View all exercises
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
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
Explore other exercises
Strength
Barbell Reverse Half Lunge
The Barbell Reverse Half Lunge is a robust exercise that targets thighs and glutes, along with engaging the core for stability. Perfect for enhancing lower body strength, enhancing balance, and challenging muscles with a backwards step.
Try it out
Bodyweight
Bosu Burpee
Bosu Burpee is a combined strength and cardio workout targeting arms, legs, and core. It increases stamina, strength, and balance, with the Bosu ball adding an extra challenge for more intense muscle engagement.
Try it out
Strength
Seated Dumbbell Hammer Curl To Press
Try the Seated Dumbbell Hammer Curl To Press exercise for strengthening biceps and shoulders. This combination exercise starts with a curl, transitions into a press, boosting overall upper body strength and improving muscle definition.
Try it out
Start your fitness journey today
Enjoying exercises like Sumo Squat, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.
Work with a trainer