Sumo Squat 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Sumo Squat is a bodyweight lower-body exercise that primarily targets the quads while also engaging the glutes as a secondary muscle. Performed with a wide stance and toes angled outward, it emphasizes hip abduction and lower-body stability. By lowering the hips into a squat until the thighs are parallel to the floor and then pressing back up through the heels, it strengthens the legs, glutes, and core while promoting proper knee tracking and hip mobility.
How to Perform
Begin by standing with your feet roughly shoulder-width apart, toes pointing straight ahead, and hands gently pressed together in front of your chest.
Step your right foot outward to widen your stance to about 3–4 feet, or slightly wider than your hips, ensuring you can maintain control and balance.
Rotate your feet outward around 45 degrees by turning at the hips, keeping your knees aligned over your toes to protect your joints.
Shift your hips slightly back and bend your knees as you lower your body, sending your tailbone straight down while keeping your spine neutral, core tight, and gaze forward.
Descend until your thighs are roughly parallel to the ground; if this is uncomfortable, adjust the depth to maintain proper alignment.
Hold the squat briefly at the bottom, focusing on engaging your glutes and keeping tension in your legs.
Press through your heels to return to a standing position, keeping your glutes active and maintaining a controlled motion.
Repeat for 3 sets of 8–12 repetitions, emphasizing slow, deliberate movements to maximize muscle engagement and stability.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your knees tracking over your toes to prevent joint strain.
Engage your core throughout to maintain balance and spinal alignment.
Avoid letting your heels lift off the ground while squatting.
Focus on squeezing your glutes when rising to standing.
Do not let your lower back round; maintain a neutral spine.
Avoid bouncing at the bottom of the squat to reduce injury risk.
Keep your weight evenly distributed across both feet.
Do not let your knees collapse inward during the movement.
Control your descent and ascent to maximize muscle activation.
Avoid widening the stance too much if it compromises your form.
How Not to Perform
Do not let your knees cave inward while squatting.
Avoid lifting your heels off the floor during the movement.
Do not round or arch your lower back; keep a neutral spine.
Avoid leaning too far forward or shifting weight onto your toes.
Do not descend too quickly or bounce at the bottom of the squat.
Avoid letting your feet point straight ahead; angle them outward properly.
Do not widen your stance beyond what allows controlled movement.
Avoid locking your knees at the top of the squat.
Do not relax your core; keep it engaged throughout.
Avoid using momentum instead of controlled muscle engagement.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
