Sumo Squat
The sumo squat is a wide-stance bodyweight squat targeting the quads and adductors. The wider stance and externally rotated foot position shift emphasis to the inner thighs and glutes compared to a standard squat.
How to do it
- Stand with feet wider than shoulder-width apart and toes pointed significantly outward.
- Place your hands on your hips or clasp them in front of your chest.
- Lower into a squat by bending both knees, keeping them tracking over your toes.
- Descend until your thighs are parallel to the floor.
- Press through your heels to return to standing.
- Repeat for the desired number of repetitions.
Form cues
- Step your feet wide and point your toes outward at a comfortable angle.
- Keep your chest upright and your core gently braced.
- Push your knees out so they track directly over your toes as you lower.
- Drive through your full foot to return to standing.
Breathing: Inhale as you lower down with control, and exhale as you press back up to the starting position.
Common mistakes
- Letting knees cave inward, which places unnecessary stress on the knee joints and reduces inner thigh engagement.
- Leaning too far forward from the waist, which turns the movement into a poor morning exercise rather than a squat.
- Not going wide enough with the stance, which defeats the purpose of targeting the adductors.
Muscles worked
Primary: quads. Secondary: glutes, hamstrings, adductors.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3–4 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp knee discomfort, ease off and reduce your depth.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
How wide should my stance be?
Your feet should be comfortably wider than shoulder-width with toes pointed outward. Adjust slightly until you feel your inner thighs engage without straining your hips.
Why do I feel this in my inner thighs?
The wider stance and externally rotated foot position naturally place more emphasis on the adductor muscles of the inner thigh compared to a regular squat.
Can I do this exercise every day?
It is generally best to give your lower body 24 to 48 hours of recovery between strength sessions to allow your muscles to adapt and rebuild.