Squats and lunges
Sumo squat
- Kit
- No kit
- Works
- quads · glutes · inner thighs
- Also
- hamstrings · calves · core
The sumo squat is a squat with a wide stance and toes turned out, which shifts more of the work to the inner thighs and glutes. It suits anyone who finds a narrow squat tight through the hips, and it gives the quads a break without dropping the effort. As a circuit movement it keeps the legs loaded while staying easy on the lower back.
Form
How to do sumo squat
- 1Stand with your feet wider than your shoulders and turn your toes out to roughly forty five degrees. Hold your hands together at your chest for balance.
- 2Push your knees out in line with your toes and sit straight down, keeping your chest tall and your weight through the middle of each foot.
- 3Breathe in on the way down and lower until your thighs are close to parallel, or as far as your hips allow without your lower back rounding.
- 4Drive through both feet to stand, squeezing your glutes at the top and breathing out as you rise.
- 5Keep your heels flat throughout and move at a steady pace for the whole effort rather than rushing the first part of the set.
Watch for
Common mistakes
Knees collapsing inward as you stand up.
Fix: Actively push your knees out toward your little toes on every rise.
Leaning forward so the movement turns into a hinge.
Fix: Keep your chest lifted and think about dropping your hips straight down between your heels.
Toes pointed forward in a wide stance, which jams the hips.
Fix: Turn your feet out until your knees can track over your toes comfortably.
Variations
Easier and harder
Sessions
Put it in a workout
None of the fixed workouts uses it. Pick a workout for your kit, or start today's session on /gym.