Sumo squat
A sumo squat is a squat with your feet planted wide and your toes turned out. The wide stance brings in the inner thighs along with the quads and glutes, and keeps your torso more upright than a regular squat.
- Group
- Legs
- Equipment
- None
- A first set
- 15 reps
How to do it
Start position
Stand with your feet about twice shoulder-width apart, toes turned out about 45 degrees, hands clasped in front of your chest.
One rep
- Sink your hips straight down between your heels, letting your knees open out over your toes.
- Stop when your thighs are about parallel to the floor, torso upright.
- Press through your heels to stand back up and squeeze your glutes at the top.
Tempo
About 2.6 seconds per rep, at a controlled pace. A set of 15 takes around 39 seconds.
Form cues
- Your knees track out over your toes and never fall in.
- Keep your torso upright and your chest proud.
- Both feet stay flat and wide.
Common mistakes
- Knees caving inTurn your toes out a little more and actively push your knees toward them.
- Heels liftingKeep your weight in your heels and only go as low as you can with feet flat.
- Leaning forwardThink of sliding down a wall: hips straight down, chest up.
- Stopping halfwayLower until your thighs are level with the floor before you stand.