How wide should my stance be for a sumo squat?

Your stance should be approximately 1.5 times your shoulder width. The ideal width allows you to hit parallel depth without your knees collapsing inward or your heels lifting.

Is this better than a standard dumbbell squat?

It is not necessarily better, but it targets different muscles. The sumo variation places significantly more emphasis on the adductors and inner glutes compared to a narrow stance.

What if I feel pain in my hip joints?

Hip pain often suggests the stance is too wide for your current mobility or your toes are pointed out too far. Try narrowing your stance slightly and ensuring your knees stay aligned with your feet.

Goblet Sumo Squat Guide: Form, Benefits, and Tips

Master the Goblet Sumo Squat to build stronger glutes and adductors. Learn proper form, common mistakes to avoid, and essential technique tips.

How to Perform

Stand with your feet wider than shoulder-width apart and your toes pointed out at roughly a 45-degree angle.
Hold a single weight close to your chest at sternum height, gripping it firmly with both hands as you would a goblet.
Inhale and lower your hips by bending at the knees and pushing your glutes back, keeping your chest upright and spine neutral.
Descend until your thighs are at least parallel to the floor, ensuring your knees track in the same direction as your toes.
Drive through your heels to return to the starting standing position while exhaling at the top of the movement.
Maintain a tight core throughout the entire range of motion to stabilize your lower back.

Common Mistakes

Allowing the knees to cave inward during the descent.
Rounding the upper back or letting the weight pull the torso forward.
Lifting the heels off the ground at the bottom of the squat.
Using too narrow a stance which limits adductor activation.

Muscles Worked

Primary movers

Adductors

Stabilizers

Gluteus Maximus
Quadriceps
Hamstrings
Core

Related Guides

Adductors · Legs