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BeginnerLegsDumbbellCompound

Sumo Squat

A wide-stance squat variation that emphasizes the inner thighs, glutes, and quads with a more upright torso.

Sumo Squat demonstration

Visual demonstration — Sumo Squat

Muscles Worked

Adductors (Primary)QuadricepsGlutesHamstrings

Step-by-Step Instructions

  1. 1Stand with feet wider than shoulder-width, toes pointed out 45 degrees
  2. 2Hold a dumbbell or kettlebell at hip level or use bodyweight
  3. 3Push hips back and bend knees to lower into a deep squat
  4. 4Keep your chest up and knees tracking over toes
  5. 5Drive through your heels to return to standing

Training Recommendations

Strength
Sets4
Reps6-8
Rest2-3 min
Hypertrophy
Sets3-4
Reps10-15
Rest60-90 sec
Endurance
Sets2-3
Reps15-20
Rest30-45 sec

Tips & Variations

  • Maintain an upright torso
  • Push knees out as you descend
  • Go as deep as your mobility allows

Common Mistakes to Avoid

  • Knees caving inward
  • Leaning forward too much
  • Not going deep enough

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