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Sumo Squat with Hand Circles

Step by step instructions, muscle activation and variants for the Sumo Squat with Hand Circles.

EasyGlutesQuadriceps

About this exercise

A wide-stance sumo squat combined with continuous arm circles: as you drop into the squat the arms sweep down in front of the body, and as you stand back up they swing out and overhead to complete the circle. The combination strengthens the legs and inner thighs while warming up the shoulders and raising the heart rate.

How to Perform

  • Stand in a wide sumo stance with your toes turned slightly out and arms extended overhead
  • Bend your knees into a deep sumo squat while sweeping your arms down in front of your body
  • Stand back up while swinging your arms out to the sides and overhead, completing the circle
  • Keep your chest up and knees tracking over your toes
  • Continue squatting and circling in a smooth, continuous rhythm

Muscle Activation

Primary
GlutesQuadriceps
Secondary
HamstringsCalvesCore

About the Sumo Squat with Hand Circles

The Sumo Squat with Hand Circles 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.

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