How To Do & Muscles Worked

sumo squats

Sumo squats are a lower body squat pattern exercise that primarily target the quadriceps. They’re similar to regular squats, but with a wider more turned out stance, so they also target the inner thighs a lot. They allow for a great inner thigh stretch at the bottom and are especially great for dancers and yogis.

  • Easy
  • Moderate
  • Challenging

Which Muscles Are Worked?

Diagram of primary and secondary muscles worked from Sumo squats

Secondary Muscles


Exercise Type

Bodyweight icon

How to do sumo squats Properly

Step by Step Guide

Begin standing with the feet out wide, toes turned out, and your hands on your hips.

Lower the hips down and back as you squat down until your hips are below your knees. Be sure to push both knees outward away from each other.

Once you feel a deep inner thigh stretch, reverse the motion as you stand back upright straightening both legs completely.

Repeat for the desired repetitions.

Common Mistakes

A common mistake is squatting straight down instead of sitting back into the squat. Pretend as if you’re sitting onto a chair behind you and shift the weight into your heels to more evenly strengthen your entire lower body. Also, press those knees outward in the wide stance to fire the glutes and get deeper range of motion with the squat.


Animation of how to do Sumo squats