A sumo squat is a highly accessible lower body exercise that requires very little equipment. Muscles targeted by the sumo squat include the Quadriceps, Adductors (Inner Thigh), Glutes, Hamstrings, Calves, and often a forgotten area of the lower back, the Erector Spinae.

The sumo squat has great safety credentials. Using a bodyweight or kettlebell variant, the absence of load through the centre of the spine reduces the risk of injury and provides a perfect starting point for beginners to learn correct technique. Its wider stance can also make the learning experience a more comfortable one.

This isn’t just a beginner’s exercise, though! With a barbell and weight plates, seasoned gym-goers can incorporate the sumo squat to gain strength, size, or tone a multitude of lower body muscles. The ease, speed and effectiveness of the sumo squat make it a perfect addition to home workouts or HIIT classes.

What Makes a Sumo Squat Different?

Let’s start with a traditional stance Barbell back squat. Whilst load is placed on the spine with a barbell back squat, a sumo squat can alternatively place the weight in-hand, to the side or front of the body, making it safer and potentially easier to perform. A typical barbell squat enlists a neutral or slightly wider than shoulder width foot position, whereas a sumo squat requires a wide stance, with toes pointed outwards.

This difference is also noted when comparing the sumo squat to a goblet squat, the latter typically requires a more neutral foot placement. Both can enlist the use of additional equipment held at chest height. Both also enlist the same muscle groups, however the sumo squat is a hip-dominant exercise, meaning the glutes, thighs and calves are more heavily targeted, whereas the goblet squat is knee-dominant, working the quads more effectively.

How Do You Sumo Squat?

Performing any exercise correctly and safely is the key to good results, so how is a sumo squat with a barbell correctly achieved? You can also perform this exercise with a kettlebell, simply by choosing a suitable weight and holding it up at chest level as you perform the exercise. Or with one or two Dumbbells. Truly a versatile exercise!

• Stand under a barbell with your feet wider than shoulder-width apart, with your toes pointed slightly outward. Carefully un-rack and walk out with the barbell.

• To ensure good posture, keep your chest up and shoulders back, throughout the movement. Try to keep your knees over your toes as you descend, and aim to keep your core tight, and back straight to avoid any rounding.

• Bend your knees to lower your body and push your hips back as if you were going to sit down.

• Once you have reached a comfortable and safe depth for your mobility, push through your heels until you reach your starting point again. Ensure that you maintain the same control through every rep.

Remember to focus on the key muscle groups, such as the hamstrings, thighs, glutes and quads, to ensure a good mind-muscle connection, and an optimal delivery of each repetition. If you struggle to start with, try and either record your training or use a mirror, to reflect on your technique.

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Tags: Equipment > Bars and Weight Plates ; Exercise Type > Strength