How is a sumo squat different from a standard squat?

The wider stance and outward toe rotation of the sumo squat place more emphasis on the inner thighs and glutes compared to a standard squat.

What should I do if my hips feel tight during the movement?

If you experience discomfort, narrow your stance slightly and only descend to a depth where you can maintain proper form and vertical alignment.

Is the sumo squat effective for building glute strength?

Yes, the mechanical positioning of this variation requires significant glute activation to stabilize the hips and drive the body back to a standing position.

Sumo Squat Guide: Form, Benefits, and Common Mistakes

Learn how to perform the sumo squat with perfect form to target your glutes and inner thighs using only your bodyweight.

How to Perform

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

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

Primary movers

Glutes

Stabilizers

Adductors
Quadriceps
Hamstrings
Core

Related Guides

Glutes · Legs