Upper legs

Sumo Squat

A squat with a very wide stance and toes turned out: it adds inner thighs and glutes to the quad work.

Also known as: plié squat, wide-stance squat

Level: Intermediate
Equipment: Barbell
Type: Compound

Movement

Muscles worked

Sumo Squat muscle map: glutes, quads, lower back, glute medius and hamstrings highlighted on the front and back of the body

How to do it

Take a stance well wider than your shoulders, toes turned out.
Hold a dumbbell or kettlebell hanging between your legs.
Lower with an upright torso, knees pushing out over your toes.
Drive up, squeezing your glutes.

Form cues

Knees out the whole way.
Upright torso; your hips drop straight down.
Finish with your hips fully extended.

Common mistakes

Knees caving: it stresses the joint.
Going wider than your hips allow: find a comfortable width.
Leaning forward: keep your torso upright.

Sets and reps

3-4 sets of 10-15 reps with 90 seconds of rest.

Variations

Same movement, different equipment. Pick based on what you have and what you want from the sumo squat.

Dumbbell sumo squat
The most common version, holding one dumbbell by one end.
Dumbbell · Beginner
How to do it
1. Stand with feet wider than shoulder-width, toes turned out about 30 degrees.
2. Hold a dumbbell in each hand at your sides.
3. Brace the core and keep the chest up.
4. Bend at the hips and knees to sit straight down into a deep squat.
5. Drive through the heels to return to standing.
Primary
Glutes, Quads
Secondary
Adductors, Glute Medius, Hamstrings
Cossack squat
Shift to one side with the other leg straight: lots of mobility.
Bodyweight · Intermediate
How to do it
1. Stand in a wide stance with toes turned slightly out.
2. Shift your weight to one side, bending that knee and sinking into a deep squat.
3. Keep the trailing leg straight with the heel down and toes up.
4. Sink as low as your mobility allows, keeping the chest tall.
5. Drive through the bent leg back to center, then repeat to the other side.
Primary
Glutes, Quads
Secondary
Adductors, Hamstrings

Alternatives

Other exercises from the Nuvana library for the same muscle.

FAQ

Does the sumo squat work the glutes more?

It works glutes and especially adductors more than a regular squat, and slightly less quads.

How wide should my stance be?

Whatever lets you squat with knees in line with your toes, usually about 1.5 times shoulder width.

Can I do it at home?

Yes, with a dumbbell, a kettlebell or even a loaded backpack.

What muscles do the sumo squat work?

They mainly work the glutes and the quads, with help from the lower back, the glute medius and the hamstrings.

Train with Nuvana

Add the sumo squat to your next workout

Log your sets and weights, and see how each muscle progresses in the app.