Sumo Tap
The sumo tap is a bodyweight exercise targeting the hip adductors in a wide-stance squat position. Alternating reaches add a lateral core challenge and improve hip mobility and dynamic balance.
How to do it
- Stand with your feet wider than shoulder-width apart and toes turned outward.
- Lower into a sumo squat position by bending your knees and pushing your hips back.
- From the squat, reach one hand across to tap the opposite foot or the floor beside it.
- Return to the squat and repeat on the other side in an alternating tapping motion.
- Continue alternating for the desired number of repetitions.
Form cues
- Keep your chest lifted as you lower your hips into the wide stance.
- Push your knees outward in the direction of your toes.
- Engage your core to maintain balance while reaching across to tap.
- Move at a controlled pace to maximize mobility and stability.
Breathing: Inhale as you lower into the sumo squat position, and exhale steadily as you return to center or perform the reach.
Common mistakes
- Letting your knees cave inward, which places unnecessary stress on the joint and reduces inner thigh activation.
- Bending too far forward from the waist instead of squatting down, which shifts the work away from your legs.
- Rushing through the taps, which compromises your dynamic balance and reduces control.
Muscles worked
Primary: adductors. Secondary: glutes, quads, hip flexors.
Suggested sets & reps
Get fitter
3 sets × 10–12 alternating taps, rest 60 s
Lose weight
3 sets × 12–16 alternating taps, rest 45–60 s
Build muscle
3–4 sets × 10–14 alternating taps, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp or pinching pain in your hips or knees, ease off or stop immediately.
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
Where should I feel the sumo tap working?
You should feel a gentle stretch and muscular engagement along your inner thighs and hips, along with leg muscle work from holding the squat.
How wide should my stance be?
Step your feet noticeably wider than your shoulders with your toes pointing slightly outward. Choose a width that feels stable and comfortable for your hips.
Can I do this exercise every day?
Yes, because it uses body weight and focuses on mobility, you can include it in your routine several times a week as long as your joints feel good.