Sumo squat

Quads

🔧 no equipment ↕ Squat 🔁 reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Assume a wide stance (1.5-2x shoulder-width), toes angled out 45 degrees. Brace your core, inhale, and descend straight down, like lowering between walls. Knees track over toes. Lower until thighs are parallel to the floor, feeling a stretch in your inner thighs. Drive up through your heels, squeezing glutes and pushing knees outward. Exhale as you rise, locking out at the top.

Muscles Worked

Quadricepsgluteus maximusadductors (inner thighs)

Secondary: Hamstrings, calves, core stabilizers

Tips

Descend hips straight down, not back. Knees must track over toes throughout the movement; avoid inward collapse. Maintain a neutral head position, looking forward. Focus on feeling a stretch in your inner thighs at the bottom – adjust stance or depth if absent.

Similar exercises

Barbell sumo squat Quads · 🔧 Barbell 4/10 Kettlebell sumo squat Quads, Glutes · 🔧 Kettlebell 3/10 Dumbbell sumo squat Glutes · 🔧 Dumbbells 3/10 Smith machine sumo squat Glutes, Quads, Hamstrings · 🔧 Smith Machine 3/10 Barbell landmine sumo squat Quads, Glutes, Hamstrings · 🔧 Barbell 3/10 Balance trainer sumo squat jump Glutes · 🔧 Balance Trainer 4/10 Dumbbell sumo deadlift Quads, Hamstrings, Glutes · 🔧 Dumbbells 3/10 Belt squat Quads · 🔧 belt squat machine 3/10

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