About this exercise
The sumo squat uses a wide stance to target the glutes and inner thighs while also working the quads and hamstrings.
Sumo squat
Step by step instructions, muscle activation and variants for the Sumo squat.
EasyGlutes
How to Perform
- Stand with your feet wider than shoulder-width and your toes pointed outward
- Keep your chest up and your core engaged
- Bend your knees and lower your hips until your thighs are parallel to the floor
- Keep your knees tracking in line with your toes
- Drive through your heels to return to standing
- Squeeze your glutes at the top and repeat
Muscle Activation
Primary
Glutes
Secondary
QuadricepsInner thighsHamstringsCore
Common Mistakes
Common mistakes content is coming soon.
About the Sumo squat
The Sumo squat is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.