How to do the Sumo Squat
Primary: Glutes, Adductors, Quads · also works Hamstrings, Core. Also called: wide stance squat, plie squat.
Step by step
- 1
Stand with feet wider than shoulder-width and toes turned out about 45 degrees.
- 2
Hold one dumbbell vertically with both hands hanging between your legs.
- 3
Squat down by pushing your knees out over your toes and keeping your torso upright.
- 4
Lower until your thighs are about parallel to the floor.
- 5
Squeeze your glutes and inner thighs to stand back up.
Coaching cues
- Knees out, following the toes
- Torso stays tall
- Squeeze the inner thighs on the way up
Common mistakes
- Knees caving inward
- Leaning forward
- Letting the weight swing
Sets, reps and where it fits
Muscle
3–4 × 10–15
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Sumo Squat alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Sumo Squat work?
Primary: Glutes, Adductors, Quads. Secondary: Glutes, Adductors, Quads, Hamstrings, Core
How many sets and reps of Sumo Squat should I do?
For muscle: 3–4 sets of 10–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Sumo Squat?
Same movement pattern, different equipment: Goblet Squat, Bodyweight Squat, Sumo Deadlift, Lateral Lunge, Dumbbell Squat, Dumbbell Thruster.
Is the Sumo Squat good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.