Sumo Squat - Trainest

Exercise Profile

Target Muscle

Quads

Exercise Type

Strength

Experience Level

Beginner

Equipment Required:

Bodyweight

Secondary Muscles:

Glutes, Hip Adductors

Sumo Squat Overview

A sumo squat is performed with a wider stance, allowing for more effective engagement of the inner thigh muscles. Like the standard squat, it is a simple yet efficient exercise that activates various muscle groups. What do sumo squats work? Primarily, they target the inner thighs, quads, glutes, and hip adductors, making them a great lower-body workout.

For beginners, the sumo squat is an excellent exercise for developing lower body strength with minimal equipment. Advanced athletes can enhance the challenge by adding weights or using variations to intensify the workout and target different muscle groups.

You can integrate sumo squats into your workout routine in multiple ways. They can act as a warm-up for lower-body exercises, be part of a full-body routine to increase endurance or play a central role in your leg training sessions.

Target Muscle Group: Quads

Sumo Squat Instructions

Step 1: Set your feet wider than shoulder-width, with an angle of about 45 degrees. Keep your back straight and your chin tucked.

Step 2: Keep your feet flat on the floor throughout.

Step 3: Lower into a squat by bending your knees while keeping your torso upright. Position your hands close to your chest to assist with balance. Ensure that your knees track over your feet.

Step 4: Lower yourself until you reach the desired depth, feeling the tension and stretch in your quads and glutes.

Step 5: Stand back up by pushing your feet through the floor until you reach full knee and hip extension. Activate your glutes and quads as you stand up.

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Common Sumo Squat Variations

Sumo squats are an excellent foundational exercise, and adding variations can help you modify the intensity and focus on different muscle groups. Here are five popular sumo squat variations to enhance your routine:

Dumbbell Sumo Squat

The dumbbell sumo squat is a sumo squat variation that uses a dumbbell for added resistance. This exercise targets the inner thighs, quads, glutes, and hamstrings, enhancing lower body strength and squat form.

Sumo Squat Calf Raise

The sumo squat calf raise adds a calf raise to the traditional sumo squat form. After the squat, you rise onto your toes, activating your calves. This extra movement sets it apart from other variations, working both the calves and other lower body muscles.

Sumo Squat Pulse

Sumo squat pulses are performed with a wider stance, with your feet angled at 45 degrees. This variation focuses more on the inner thigh muscles than standard squat pulses.

Sumo Squat Jump

The sumo squat jump combines a sumo squat with an explosive jump, boosting lower body strength and cardiovascular fitness. Unlike the standard sumo squat, it adds intensity and engages more muscle fibers. This exercise effectively targets the inner thighs, quads, and glutes while improving power and endurance.

Kettlebell Sumo Squat Pulse

This is a sumo squat variation that uses a kettlebell for added resistance and focuses on pulsing movements. With feet wider than shoulder-width, lower into a squat and perform small pulses without fully standing. This exercise targets the inner thighs, quads, glutes, and hamstrings, enhancing strength and stability.

Sumo Squat Tips

Lead the squat with the knees, not the hips. Maintain your torso in an upright position as much as possible.
Squat only as low as you can comfortably go.
As you rise back up, press through your heels to activate your glutes and prevent strain on your knees.

Sumo Squat Common Mistakes

Caving the Knees: Allowing your knees to cave in during a sumo squat weakens the involvement of your glutes, which can lead to strain or injury.
Leaning Forward: Excessively leaning forward will negatively affect your balance and increase lower back involvement, which is not ideal.
Improper Foot Placement: Feet positioned too narrow or not angled correctly can limit muscle engagement.

Frequently Asked Questions

Can sumo squats help tone my inner thighs?
Yes, sumo squats target the inner thigh muscles, helping to tone and sculpt this area as part of the sumo squat muscles worked.

Can sumo squats enhance my balance?
Yes, the wide stance of sumo squat form challenges your balance and stability, resulting in improvements over time with regular practice.

What distinguishes a sumo squat from a regular squat?
The primary distinction is in the stance: sumo squats feature a wider position with toes pointed outward, whereas regular squats generally have a shoulder-width stance with feet parallel.

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