Sumo Squat

  • Alternative Names: Sumo wrestler squat, sumo stance squat
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: None
  • Muscles Targeted: Quads, glutes, hamstrings, calves, hip flexors
  • Mechanics: Compound
  • Average Number of Sets: 2-3 with 10-15 reps each
  • Variations: Dumbbell, barbell, kettlebell, reaching, smith machine sumo squats
  • Alternative: Lunges, kettlebell swing, glute bridge

The sumo squat is one of the best lower-body-strengthening exercises that unlike the regular squat is performed by standing with a wider stance. The difference in feet position impacts the muscles that are worked. If you want to shape your legs and butt, then include the sumo squat as a finisher exercise in your leg workout routine.


  • Engages your glutes and inner thighs more than the regular squat.
  • Improves your balance and mobility, helping you to strengthen your legs and prevent injuries.
  • Can be performed along with regular squats on a leg day.

How to do Sumo Squat

Start the exercise by standing wider than shoulder-width apart, with toes slightly pointing out. Pushing your hips backward, descend into a squat position while keeping your knees out and chest up. Raise your back, extending your legs and squeezing your butt at the top of the movement.

Sumo Squat

Sumo Wrestler Squat Tips

  • Keep your body weight on your heels during the squat.
  • Avoid rounding your back when squatting.
  • Have your heels flat on the ground throughout the movement.
  • Make small pulses (move up and down by an inch) while holding the squat position.


  1. Dumbbell Sumo Squat: Performed by holding the base of a dumbbell with both hands and then doing the standard sumo squat.
  2. Barbell Sumo Squat: Involves standing with a wider than shoulder-width stance and holding a barbell at the back of your shoulders.
  3. Kettlebell Sumo Squat: Requires holding a kettlebell at its base and lifting it to your chest level.
  4. Reaching Sumo Squat: Involves squatting down and reaching for the ground with your hands before you return to the standing position.
  5. Smith Machine Sumo Squat: Performed by standing under the barbell placed at your shoulder level and then squatting down until your thighs are almost parallel to the ground.

Alternative Exercises

  • Lunges
  • Kettlebell Swing
  • Glute Bridge

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