Sumo Squats
Lower BodyMuscles worked
quadsglutesinner thighshamstrings
- Equipment
- No equipment
- Level
- Beginner
- How much to do
- 10–15 reps per set.
How to do it
- Stand with your feet wider than shoulder-width, toes turned out, chest up.
- Brace your core and send your hips straight down between your feet.
- Bend your knees, keeping them tracking out over your toes.
- Lower until your thighs are near parallel, torso staying tall.
- Drive through your heels to stand up and squeeze your glutes.
How to breathe
Breathe in as you lower, out as you push. Never hold your breath at the hardest point.
Common mistakes
Knees falling inward. Push them out so they track over your middle toes.
Rounding your back. Lengthen your spine first, then move — the shape you start in is the shape you keep.
Cutting the depth short. Go as low as you can hold the shape — a smaller honest range beats a big sloppy one.
Frequently asked questions
- Which muscles do Sumo Squats work?
- Sumo Squats mainly work your quads and glutes. They also engage your inner thighs and hamstrings.
- What equipment do you need for Sumo Squats?
- None — Sumo Squats are a bodyweight move you can do anywhere.
- Are Sumo Squats good for beginners?
- Yes — Sumo Squats are beginner-friendly. Start slow and keep your form clean.
- How many reps of Sumo Squats should you do?
- 10–15 reps per set.