How to Do Sumo Squat: Muscles Worked & Proper Form

how to do the sumo squat with proper form

Muscles Worked in Sumo Squats

Primary muscles worked:

Secondary muscles worked:

How to Do Sumo Squats

  1. Place a barbell across your upper back and take a wide stance with your feet pointing slightly outward.
  2. Brace your core and keep your chest upright throughout the movement.
  3. Bend your knees and hips simultaneously to lower your body straight down between your legs.
  4. Descend as far as your mobility allows while keeping your heels on the floor and your knees tracking over your toes.
  5. Push through your entire foot to return to the starting position by extending your hips and knees.
  6. Repeat for the desired number of repetitions.

Commentary

The sumo squat is a wide-stance barbell squat that emphasizes the inner thighs, glutes, and quads. Compared to a regular squat, the wider foot placement increases the activation of the adductors and reduces forward lean, making it a good option for those with good hip mobility or looking to target the lower body from a different angle

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