The sumo squat modifies the traditional squat pattern to adjust muscle focus and improve movement mechanics. This variation is characterized by a distinct, wider foot position, which changes the angle of movement at the hip and knee joints. By altering the biomechanics compared to a standard, shoulder-width squat, the sumo squat provides a unique stimulus to the lower body musculature. This exercise is integrated into routines to help build strength and stability throughout the hips and thighs.
Defining the Wide Stance
The setup for the sumo squat is defined by a stance that is much wider than the typical shoulder-width position used in a conventional squat. The feet should be placed wide—often a foot or more outside of shoulder-width, depending on individual mobility and comfort.
This lateral positioning is coupled with a crucial external rotation of the feet, where the toes are turned outward, typically at an angle of 45 degrees or greater.
The external rotation at the hip allows for a deeper squat depth while helping to maintain a more upright torso throughout the movement. This body position can also be more comfortable for individuals who possess limited ankle mobility or those who have longer femurs relative to their torso.
Step-by-Step Execution and Form Cues
To begin the movement, brace the core muscles to stabilize the spine and ensure the chest remains lifted and upright. Initiate the descent by pushing the hips slightly back and bending at the knees simultaneously. The knees must track outward, following the direction of the toes, which helps prevent them from collapsing inward, a common error in this exercise.
Continue lowering the body until the thighs are parallel to the floor, or slightly below, if flexibility allows you to maintain proper form without rounding the lower back. Throughout the downward phase, focus on keeping the body’s weight evenly distributed across the feet, especially driving through the midfoot and heels.
Once the bottom position is reached, drive upward, extending the hips and knees to return to the standing position. Concentrating on squeezing the gluteal muscles at the top of the movement maximizes muscle activation.
Primary Muscle Engagement
The wide, externally rotated stance of the sumo squat shifts the primary focus of the exercise compared to a standard squat. This setup places a greater demand on the adductor muscles, which are located along the inner thighs.
The adductors work to stabilize the hips and control the knees as they track out over the toes during the descent.
The gluteal muscles, including the gluteus maximus, medius, and minimus, are also highly activated due to the increased external rotation required at the hip joint.
While the quadriceps and hamstrings remain actively engaged as powerful movers, the unique foot positioning emphasizes the inner thigh and hip musculature.
Incorporating Weights and Progression
Once the bodyweight sumo squat is mastered, external resistance can be added to increase the intensity and promote strength gains.
A common method for adding weight is the goblet squat variation, where a single dumbbell or kettlebell is held vertically against the chest with both hands. This front-loaded position aids in maintaining an upright posture and encourages a deeper squat depth.
Another option involves holding a single, heavy dumbbell with both hands, letting it hang down vertically between the legs.
For both variations, choose a manageable weight that allows the maintenance of a neutral spine and prevents the torso from collapsing forward. As strength increases, the weight can be progressively heavier, or the movement can be advanced by performing the exercise with a barbell across the upper back, using the same wide-stance principles.