A wide-stance squat variation performed with feet turned outward that primarily loads the quadriceps while involving the hips and thighs. The movement lowers the hips by bending the knees and hips, then returns to standing.
How to do the Sumo Squat#
- Stand with your feet wider than shoulder width and angle your toes slightly outward.
- Brace your core and keep your chest up as you push your hips back to begin the descent.
- Bend at the knees and hips, driving your knees outward to track over your toes as you lower until your thighs are about parallel to the floor.
- Keep your weight through the heels and midfoot throughout the movement.
- Drive through the heels to extend hips and knees and return to the starting position with control.
Muscles worked#
Common mistakes#
- Allowing the knees to collapse inward.
- Shifting weight onto the toes or lifting the heels.
- Rounding or excessively leaning the torso forward.
