Bodyweight Sumo Squat
Stand with your feet significantly wider than shoulder-width apart, toes turned out at a 45-degree angle. Engage your core, keep your chest lifted, and maintain a neutral spine.
- Equipment
- No Equipment
- Difficulty
- Intermediate
- Focus Area
- Legs
- Injury risk
- Low
Primary muscles
- Adductor Magnus
- Gluteus Maximus
- Quadriceps Femoris
Secondary muscles
- Hamstrings
- Erector Spinae
- Rectus Abdominis
- Obliques
Target muscles
- adductors
- glutes
- legs
How to perform
- 1
Stand with your feet significantly wider than shoulder-width apart, toes turned out at a 45-degree angle.
- 2
Engage your core, keep your chest lifted, and maintain a neutral spine.
- 3
Initiate the movement by pushing your hips back and bending your knees, allowing them to track outwards over your toes.
- 4
Lower your body until your thighs are parallel to the floor or slightly below, ensuring your torso remains upright.
- 5
Drive through your heels and the outer edges of your feet, squeezing your glutes and inner thighs to return to the starting position.
Safety & form
Train smart. Read these notes before adding heavy load.
