How to do the Sumo Squats (Bodyweight)
Primary: Quads.
Sumo Squats are a variation of the traditional squat that emphasize the inner thighs and glutes. They are performed with a wider stance and toes pointed outward, making them effective for targeting the muscles of the lower body. This exercise is great for improving strength, flexibility, and balance.
Step by step
- 1
Stand with your feet wider than shoulder-width apart, toes pointing out at about a 45-degree angle.
- 2
Clasp your hands together in front of your chest for balance.
- 3
Lower your hips down and back as if you are going to sit in a chair, keeping your chest up and knees aligned with your toes.
- 4
Push through your heels to return to the starting position, squeezing your glutes at the top.
Coaching cues
- Keep your core engaged throughout the exercise to maintain balance and protect your lower back.
- Ensure that your knees do not extend past your toes during the squat to avoid unnecessary strain.
- Perform the exercise slowly and with control to maximize muscle engagement and reduce the risk of injury.
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 Squats (Bodyweight) alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Sumo Squats (Bodyweight) work?
Primary: Quads.
How many sets and reps of Sumo Squats (Bodyweight) 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 Squats (Bodyweight)?
Same movement pattern, different equipment: Bodyweight Squat, Chair Squat, Wall Sit, Jump Squat, Pistol Squat, Duck Walks.
Is the Sumo Squats (Bodyweight) good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.