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Sumo Squat

Squat variation with wide stance for greater hip adductor and glute engagement.

• ID: d2a6b449
• Discipline: strength-training
• Level: Beginner
• Symmetry: Symmetric
• Equipment: None

Goal

Strengthen thighs, glutes, and inner thigh muscles with a wide-stance technique.

Step-by-step guide

1. Place feet significantly wider than shoulder-width apart.
2. Turn toes out to about 45 degrees.
3. Keep torso upright, gaze forward.
4. Bend knees over the toes in the direction of the foot angle.
5. Lower hips until thighs are parallel to the floor or below.
6. Drive through the heels to stand back up.
7. Fully extend knees and hips at the top.
8. Repeat with consistent tempo.

Breathing cues

• Inhale on the way down.
• Exhale on the way up.

Common mistakes

• Knees collapsing inward instead of tracking over toes.
• Leaning the torso far forward.

Recommended volume

3 sets of 10 to 15 repetitions.