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

Dragonflag is an advanced bodyweight exercise for the full core, challenging abs and lower back to build strength and stability. Renowned for effectively sculpting a sturdy, defined midsection.

Band Reverse Fly

The Band Reverse Fly is an excellent workout for the upper back and shoulders. It boosts strength, flexibility, posture, and support for daily tasks and sports. Utilizes a resistance band for a comprehensive cardio and muscle endurance exercise.

Med Ball Goblet Squat

The Med Ball Goblet Squat enhances lower body strength, balance, and endurance by targeting buttocks and thighs. This dynamic strength training exercise blends the classic squat with a weighted medicine ball for added intensity.

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