Sumo Squat: The Underrated Exercise for Full-Body Strength

The sumo squat is an increasingly popular exercise that offers a wide range of benefits. Often overlooked in favor of the traditional back squat, the sumo variation targets muscles missed by other lower body exercises. While requiring technique and balance, mastering the sumo squat can boost athletic performance and sculpt an enviable physique.

What Is the Sumo Squat?

The sumo squat is a variation of the classic back squat exercise. While back squats focus on overall leg strength, the sumo version emphasizes the inner thighs and glutes.

To perform a sumo squat:

Stand with feet wider than shoulder-width apart. Turn your feet out at an angle.
Push hips back, bending knees to lower into a squat.
Descend until thighs are parallel or just below parallel to the floor.
Press through heels to return to the starting position.

Many lifters find the sumo squat more comfortable than a traditional squat. The wide stance recruits more muscles, reducing strain on the knees. The exercise builds incredible hip and leg strength when performed correctly.

Muscles Targeted By the Sumo Squat

While the squat works legs as a whole, the sumo version targets specific muscles missed by other lifts.

Inner thighs – The wide stance and toes pointed out strongly activate the inner thighs. This hard-to-target muscle group helps stabilize the body when performing athletic moves.

Glutes – With feet wide, the sumo squat heavily engages the glutes. Strong glutes support the hips and lower back while running and jumping.

Quadriceps – The quads contract to extend the knees as you drive out of the squat. Sumo squats build significant quad strength.

Hamstrings – The hamstrings work to bend the knees and hips as you lower into the squat. They support knee stability.

Calves – The calf muscles contract to maintain balance and help you return to standing.

Core – Abdominals and back muscles brace the spine as you squat. A strong core improves posture and athleticism.

Benefits of Sumo Squats

Adding sumo squats to your training provides many benefits:

Builds explosive power – Sumo squats target fast-twitch muscle fibers. This increases vertical leap and sprint speed. Athletes develop more explosive power.

Improves hip mobility – The wide stance and toes-out position greatly improve hip mobility and flexibility. This enhances athletic movement and reduces injury risk.

Strengthens knees – The squat strongly works the muscles supporting the knee joint. This improves knee stability to prevent injuries when cutting and pivoting.

Activates more quadriceps – Research shows sumo squats better target the vastus medialis, an important part of the quads. This leads to more balanced quad development.

Greater glute activation – Compared to a traditional squat, the sumo version recruits more glute muscles. This builds a stronger butt and improves posture.

Creates muscle definition – When combined with a proper diet, sumo squats build an impressive lower body with excellent muscle separation.

Supports low back health – Strong glutes take stress off the lumbar spine. Sumo squats protect the lower back during daily activities.

Proper Sumo Squat Form

To maximize benefits and avoid injury, use proper form when sumo squatting:

Feet wider than shoulders and angled out 30-45 degrees.
Push hips back first, then bend knees to squat down.
Keep knees aligned over feet as you descend. Do not let your knees cave inward.
Squat down until your thighs are just below parallel to the floor.
Keep your chest up and back straight throughout the movement.
Drive through heels to return to the starting position.
Keep abdominal muscles tight for spine support.
Aim to break parallel while keeping heels planted.

Avoid rounding the lower back as you squat. Descend slowly under control. For balance, you may hold weight at chest level. Start with bodyweight or light dumbbells to perfect form.

Common Sumo Squat Mistakes

The sumo squat requires practice to master. Be aware of these common form errors:

Letting knees cave inward – The knees should track over the feet. Don’t let them buckle toward the midline.

Rounding the lower back – Maintain a flat back as you squat. Don’t round the spine.

Lifting the heels – Heels must stay planted as you descend and drive back up.

Squatting too deep – Thighs should stop just below parallel with the floor. Going too low increases injury risk.

Looking down – Keep your chest up and your eyes forward. Don’t look down as this can round the back.

Poor stance width – Feet should be wider than shoulder-width to activate the inner thighs. Avoid a narrow stance.

With practice, the sumo squat feels natural. Film your form to spot issues. Reduce weight and focus on technique to build a foundation first.

Conclusion

For sculpted legs and a bulletproof backside, add sumo squats to your exercise selection. The wide stance targets new muscles missed by traditional squats to build athletic power. With proper form and a focus on balance, the sumo variation takes your legs to the next level. Strengthen your hips, shape your glutes, and protect your knees with this must-do exercise.

FAQs:

What muscles do sumo squats work?

Sumo squats primarily work the inner thighs, glutes, quadriceps, hamstrings, and calves. They also engage the core muscles for stability.

Are sumo squats bad for your knees?

When performed correctly, sumo squats strengthen the muscles supporting the knees. This makes them beneficial, not detrimental, for knee health.

Can sumo squats replace regular squats?

Sumo squats target different muscles than traditional squats. It is best to incorporate both variations into your leg workouts.

Should I do sumo squats every day?

Doing sumo squats daily could overwork the muscles. Aim for 2-3 sessions per week, allowing a day of rest between sumo squat workouts.

How much weight should I use for sumo squats?

Start with just bodyweight or light dumbbells. Increase weight gradually while maintaining proper form. Use a challenging weight that allows 8-12 reps per set.