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The sumo squat is a great exercise for strengthening the muscles in your lower body. It's a variation of the traditional squat, with a wider stance and a turned-out foot position, which targets your glutes, quadriceps, hamstrings, calves, hips, and inner thighs more than a regular squat. The stance and foot position place greater emphasis on the glute muscles, particularly the gluteus maximus, and the adductors (inner thighs). The sumo squat is a compound movement, meaning it works multiple muscle groups at the same time. It's a great addition to a lower-body routine to strengthen and tone your legs and improve hip mobility and balance.
| Characteristics | Values |
|---|---|
| Muscle Groups | Quadriceps, Hamstrings, Glutes, Adductors (Inner Thighs), Calves, Hip Flexors, Core, Pelvic Floor |
| Stance | Wider than shoulder-width, feet turned out |
| Hip Mobility | Increased external rotation of the hip joint |
| Range of Motion | Slightly reduced compared to regular squats |
| Weight | Can be performed with or without added weight (e.g., dumbbell, kettlebell, barbell) |
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What You'll Learn
Glutes
The sumo squat is a potent and effective variation of the traditional squat, targeting the glutes, or butt muscles, more than the original. The wider stance and foot position place greater emphasis on the glute muscles, especially the gluteus maximus, which defines the appearance of the butt. The gluteus medius and minimus, the smaller gluteal muscles, are also targeted and help to stabilise the hips.
To perform a sumo squat, begin in a traditional squat stance with your feet about shoulder-width apart and your toes pointed forward. Then, take a step to the side with your right foot until your stance is 1.5-2 times your regular stance width, or 3-4 feet wide. Angle your toes out to 45 degrees by laterally rotating at the hip, ensuring your knees are still in line with your toes. Move your hips back slightly and bend your knees as you lower your body into a squat position, drawing your tailbone straight down to the floor. Keep your spine neutral and your core engaged.
To target the glutes, squeeze your glutes at the top of the exercise. This will help ensure that you are emphasising the glutes throughout the movement. It is important to maintain proper form throughout the exercise to protect the back from injury. Keep your back flat and your spine in a neutral position as you push your hips back into the squat. Avoid arching or rounding your back, and keep your knees in line with your toes to promote good form.
Sumo squats can be performed with or without weights. When using weights, such as dumbbells or kettlebells, it is important to pay attention to how you hold them to maintain your range of motion.
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Quadriceps
The quadriceps muscles, located on the front of the thigh, are the primary movers during sumo squats. They include the rectus femoris, vastus intermedius, vastus medialis, and vastus lateralis.
The quadriceps are responsible for knee stability and play a crucial role in activities like walking, running, and climbing stairs. By strengthening the quadriceps, individuals may experience improved stability and reduced pressure on the knees during physical activities.
Sumo squats, with their wide stance and turned-out feet, emphasize the quadriceps to a lesser extent than traditional squats. This is due to the increased focus on the glutes and adductor muscles of the inner thighs. However, sumo squats still engage the quadriceps significantly, particularly during the upward phase of the movement.
Additionally, sumo squats work the hamstrings, calves, hip flexors, and core muscles. The hamstrings act as stabilizers during the exercise, aiding in knee stability and hip extension. The calves help to stabilize the ankles and knees, while the core supports the torso and maintains an upright chest.
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Hamstrings
Sumo squats are a great exercise to strengthen the hamstrings, which are the muscles on the back of your thigh. Hamstrings act as stabilisers during the sumo squat, helping to stabilise the knee and contributing to hip extension during the upward phase of the movement.
By strengthening your hamstrings, you may find that activities like walking, running, climbing stairs, sitting down, and bending forward at the hips become easier and less painful.
The sumo squat is a lower-body exercise that works the large muscle groups in the legs, butt, and core. It is a variation of the traditional squat, with a wider stance and feet turned out, which creates a new challenge for the muscles. This wider stance places greater emphasis on the hamstrings, as well as the glutes and adductors (inner thigh muscles).
The hamstrings are one of the primary stabilisers during the sumo squat, along with the quadriceps, which are the primary movers. The wider stance of the sumo squat means that the back-of-body muscles, including the hamstrings, are working harder than they would in a traditional squat.
It is important to note that the stance width for a sumo squat should be wider than hip-width but not too wide, as this can cause the hip joint to jam at the bottom of the position.
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Calves
The calf muscles, or the gastrocnemius and soleus, are a secondary mover during the sumo squat. They are responsible for maintaining balance and providing stability during the exercise. They also help with standing, walking, running, jumping, and any other movement that involves your legs.
The calves are part of the group of muscles in the posterior chain, which are targeted by sumo squats. The posterior chain is made up of the muscles in the back half of the body, from the calves up to the neck.
Sumo squats are a great way to strengthen the calves, as well as the other large muscles in the lower body, such as the glutes, quadriceps, and hamstrings. They are a compound exercise, meaning they work multiple muscle groups at the same time.
The wide stance of the sumo squat is what allows you to work the calves, along with the inner thigh and hip muscles, more deeply than with a traditional squat. This stance also places less stress on the knees and lower back, making it a good option for those who struggle with issues in those areas.
Overall, the sumo squat is an effective exercise for targeting the calves and building lower-body strength.
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Inner thighs
The sumo squat is an excellent exercise to strengthen your inner thighs, or adductors. These muscles are responsible for the movement of your legs towards the centre of your body, providing stability for everyday movements such as walking up stairs and standing up.
To perform a sumo squat, start in a traditional squat stance with your feet about shoulder-width apart and toes pointed forward. Clasp your hands together at your chest. Take a step to the side with your right foot until your stance is wider than hip width. The wider stance is what makes this exercise so effective for the inner thighs. Angle your toes out and away from the centre of your body (about 45 degrees) by laterally rotating at the hip. Make sure your knees are still tracking over your toes. Move your hips back slightly and bend your knees as you lower your body into a squat position. Draw your tailbone straight down to the floor. Be mindful to keep your spine neutral, core engaged, and eyes forward throughout the movement.
The sumo squat is a great addition to leg day as it targets muscle groups similar to those of a regular squat, but with a particular focus on the inner thighs. It is a compound exercise, meaning it utilizes multiple muscle groups (including the glutes, hamstrings, and quads) and joints. It is also great for improving hip mobility, easing tightness, and strengthening the lower body.
If you are new to the sumo squat, it is recommended to start with just body weight and focus on mastering the proper technique. Once you are comfortable, you can add weight to progressively overload the body and continue to get stronger.
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Frequently asked questions
Sumo squats are a great way to target your entire lower body with one move. They are also an effective muscle-building tool, especially for the glutes, lower back, hips, thighs, and calves.
Sumo squats work the powerhouse muscles of your lower body, including the quadriceps, hamstrings, glutes, calves, hip flexors, and adductors (inner thighs).
The sumo squat targets your lower body muscles differently than a traditional squat. It requires a wider stance with your feet turned out, which creates a new challenge for your muscles.
You can perform a sumo squat without any added weight or use a dumbbell, kettlebell, or barbell for extra resistance.
