Legs
Sumo Squats
Master the sumo squat to build lower-body strength and improve hip mobility with this wide-stance variation.
How to perform.
Follow the sequence — setup is half the lift.
Stand with your feet wider than shoulder-width apart and your toes pointed out at a forty-five-degree angle.
Engage your core and keep your chest upright while clasping your hands in front of your chest for balance.
Lower your hips by bending your knees and pushing them outward in the same direction your toes are pointing.
Continue the descent until your thighs are parallel to the floor or as deep as your flexibility allows.
Pause briefly at the bottom of the movement while maintaining a flat back and active glutes.
Drive through your heels to return to the starting position, extending your hips and knees fully.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Caving knees inward toward the midline during the descent
- Leaning the torso too far forward rather than staying upright
- Allowing the heels to lift off the ground at the bottom of the rep
- Rounding the lower back instead of maintaining a neutral spine
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.