Exercise Tutorial: Sumo Squat
Published: Sept 29th, 2020
1st Revision: March 28th, 2023
Table Of Content
What Is a Sumo Squat
The Sumo Squat is a variation of the regular squat that uses a very wide foot stance. The Sumo Squat will increase strength in all of the same muscles that the regular squat does, however, the Sumo Squat places a special emphasis on the inner thigh. The Sumo Squat itself has different variations and is a fantastic way to build muscular strength in the lower legs.
How to Do a Sumo Squat
Learning how to Sumo Squat is very simple, especially if you are already familiar with the squat movement. To learn how to Sumo Squat using bodyweight, follow these steps:
Begin with your feet in a wide stance and your toes pointed outwards. Your feet will end up being wider than hip-width apart. You may extend your hands straight out in front of you or keep them close to the body- it’s up to you!
Keep the torso tall. Begin to squat, just like you are sitting back into a chair. Stop when your thighs are about parallel to the floor.
Push through your feet and engage the glutes to bring the body back to the starting position. Repeat the movement.
You have now learned how to Sumo Squat!
Sumo Squat Form
As easy as it is to learn the Sumo Squat, if you are not displaying proper Sumo Squat form the exercise will become less effective and you can potentially injure yourself! To have the best Sumo Squat Form, follow these tips:
Keep your feet flat on the floor
Maintain a neutral (straight) spine
Keep your gaze straight ahead
If your feet are not wide enough, you will not challenge the inner thigh. Increase the distance between your feet to see what is comfortable for you
Keep your knees in line with the ankles, do not allow the knees to cave in!
If you maintain all of these tips, you will have great Sumo Squat form and see the most success in your workout.
Sumo Squat Benefits
The Sumo Squat has many benefits, which is why it is such a popular squat variation! Some Sumo Squat Benefits include:
Increased Adductor Strength
Increased strength in the Glutes, Hamstrings and Quadriceps
Increased core strength
Can progress the Sumo Squat with a load
Sumo Squat Muscles Worked
The Sumo Squat engages many muscles in the lower leg. The Sumo Squat muscles worked include,
Why Is the Sumo Squat Useful
The Sumo Squat is useful because it provides a different way for you to perform a squat. As everyone’s body is different, a normal squat stance may not be the most effective for you. The Sumo Squat can provide some relief with the larger squat stance.
As well, the Sumo Squat is useful if you are looking to increase strength in the inner thigh. In the Sumo Squat, the adductors of the leg are directly engaged which is great for those who have weak adductors, as some may find this area hard to train.
Lastly, as with any movement that begins with bodyweight, the Sumo Squat is useful because you can progress the movement by adding a load. You can start with a kettlebell or dumbbell and progress further to a barbell to truly increase the muscular strength in the legs.
Sumo Squat Variation
She Sumo Squat has many variations for you to try. These Sumo Squat variations exist to challenge the body and provide variety in your workouts. Here is a list of sumo squat variations:
Dumbbell Sumo Squat
Kettlebell Sumo Squat
Reaching Sumo Squat
Sumo Squat Barbell
Sumo Squat Jumps
Smith Machine Sumo Squat
Dumbbell Sumo Squat
Smith Machine Sumo Squat
Sumo Squat Deadlift
Sumo Squat Pulses
Dumbbell Sumo Squat
The Dumbbell Sumo Squat features the addition of a load with the Dumbbell. You will hold the dumbbell in your hands as you perform the Sumo Squat. Some people prefer to hold the dumbbell vertically and keep it close to the body, others prefer to hold the dumbbell down in between the legs as they squat- the choice is yours!
Kettlebell Sumo Squat
The Kettlebell Sumo Squat is identical to the Dumbbell Sumo Squat. Hold the kettlebell with both hands in-between the legs and perform the Sumo Squat as usual. Be sure to keep the torso upright as you perform the movement. If you find that the kettlebell is touching the floor before you get low enough in your squat, place a step or box under each foot to elevate the body.
Reaching Sumo Squat
The Reaching Sumo Squat has the same basic movement as the Sumo Squat, but with the addition of movement in the arms. Begin standing tall with your feet in the correct Sumo Squat stance. Your arms will be extended straight up over your head towards the sky. As you begin to move down into the squat, lower the arms so that by the time you are in the lowest position, your arms are extended straight down towards the ground in-between the legs. Repeat the movement as you go through your reps.
Sumo Squat Jumps
Sumo Squat Jumps are a form of Plyometric training that will help to increase your power and explosiveness. To perform a Sumo Squat Jump, complete a Sumo Squat as usual. When you get to the bottom of your squat, drive through your heels to explode upwards into a jump. When you land, immediately go back into a Sumo Squat and perform the jump again.
Sumo Squat Barbell
The Sumo Squat Barbell is a Sumo Squat that is performed with a barbell. Think about your normal barbell squat, just using a Sumo Squat Stance. Remember to be aware of your spine to avoid butt wink or any extension of the spine.
Smith Machine Sumo Squat
The Smith Machine Sumo Squat is just like the Sumo Squat Barbell, just performed in a Smith Machine. The Smith Machine will help with stability if you are looking to get used to the barbell and is a great exercise to start with before progressing to the Sumo Squat Barbell.
Sumo Squat With Weight
The Sumo Squat with Weight is exactly how it sounds- a Sumo Squat with Weight! The choice of weight is up to you, you can use a dumbbell, kettlebell, or barbell or, add ankle weights to your arms for the Reaching Sumo Squat. You will still be performing the Sumo Squat as described above, you are just adding a load.
Sumo Squat Deadlift
The Sumo Squat Deadlift is essentially a deadlift using a Sumo Squat stance. Your feet will be fixed at just outside of hip-width and your hands will be on the bar, inside of the legs. Begin in the bottom of your Sumo Squat and the barbell on the floor. As you lift the bar to the upper shin, deadlift the bar as usual and extend the hips and knees. To return to the starting position, slowly lower the bar down the thigh and enter a Sumo Squat. Repeat the movement.
Sumo Squat Pulses
Sumo Squat Pulses are an endurance exercise that you will for sure feel in the inner thigh! Begin in the bottom of a Sumo Squat with your thighs parallel to the floor. Instead of standing up straight, you will pulse through your squats. This means that you will only extend the knees to about half of the height that you normally would, before entering the squat again. Sumo Squat Pulses are a quick movement that will help to increase muscular endurance in the legs.
Sumo Squat Vs Regular Squat
The primary difference between the Sumo Squat vs Regular Squat is that the Sumo Squat has a wider stance than the Regular Squat, and the Sumo Squat will engage the adductors of the leg more than the Regular Squat would. Both squat variations are great ways to increase strengthen the legs, so it depends on what your fitness goals are if you are having trouble deciding between the two.
Goblet Squat Vs Sumo Squat
The Goblet Squat and Sumo Squat are similar squat variations. The Goblet Squat uses a kettlebell whereas the conventional Sumo Squat does not. The Sumo Squat will place more emphasis on the adductors of the leg compared to the Goblet Squat that will increase grip strength and place a load on the forearms. You can combine these two exercises to form a Goblet Sumo Squat (or Kettlebell Sumo Squat as we described above).
