The sumo squat is a variation of the traditional squat, distinguished by a significantly wider stance and feet that are externally rotated, or turned out. This exercise is a compound movement, engaging multiple joints and muscle groups simultaneously for lower-body development. The altered foot position changes the biomechanics of the movement, shifting the emphasis to different muscles compared to a standard squat. This unique setup is designed to target areas of the leg often underdeveloped in conventional training.
Targeted Muscle Groups
The sumo squat is effective because the wide stance and turnout of the feet place a greater mechanical demand on the adductors, or inner thigh muscles. These adductor muscles are intensely activated to stabilize the hips and control the knees during the descent. This focus on the inner thighs is a primary difference from a traditional squat, which emphasizes the quadriceps more heavily.
The gluteal muscles (gluteus maximus and gluteus medius) are also primary movers, responsible for hip extension and external rotation. The wide stance encourages greater hip external rotation, enhancing glute engagement throughout the movement. While the quadriceps and hamstrings are still recruited, the wider positioning lessens the strain on the quads, redirecting the work toward the glutes and adductors. The exercise also requires constant core engagement from the abdominal muscles and the erector spinae to maintain a stable, upright torso.
Performing the Sumo Squat Correctly
Proper execution begins with the starting stance, which should be significantly wider than shoulder-width apart, with the feet turned outward at about 45 degrees. This wide, turned-out position dictates the muscle recruitment pattern. Before initiating the movement, brace the core and hold the chest upright to maintain a neutral spine.
To begin the descent, push the hips backward and bend the knees, lowering the body in a controlled manner. The knees must track directly over the toes; push them outward to prevent caving inward, which stresses the knee joint. Descend until the thighs are at least parallel to the floor, or as low as hip mobility allows without compromising form. The ascent should be a powerful drive back up, pushing through the heels and mid-foot while consciously squeezing the glutes and inner thighs to return to standing.
Integrating Sumo Squats into Your Routine
Sumo squats can be incorporated into a lower-body routine, typically performed two to three times per week for adequate muscle recovery. The exercise is best placed early in a workout session, after a warm-up, when muscles are fresh and can handle the compound movement’s demands. Performing them early ensures high-quality repetitions and the ability to maintain proper form.
The exercise offers versatility in resistance, allowing for progression as strength increases. It can be performed using only body weight, making it accessible for beginners. For added resistance, the goblet sumo squat variation is common, where a single dumbbell or kettlebell is held vertically against the chest, reinforcing an upright torso position. Alternatively, a barbell can be used across the upper back for heavier loading. Focus should remain on the controlled tempo and the conscious activation of the inner thigh and glute muscles.