Sumo Squat
Expert Advice
Keep your knees in line with your toes and push your hips back as if sitting in a chair. This ensures proper form and maximizes glute and inner thigh engagement.
How-to-do Steps
- Stand with your feet wider than shoulder-width apart, toes pointing outwards.
- Lower your body by bending your knees and pushing your hips back, keeping your back straight and chest up.
- Go down until your thighs are parallel to the floor.
- Push through your heels to return to the starting position.
- Repeat for the desired number of repetitions.
Track Sumo Squat in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Sumo Squat primarily targets the Glutes, Quads, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes50%
Quads30%
Secondary
Calves5%
Hamstrings15%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Sumo Squat work?
Sumo Squat primarily targets the Glutes, Quads. Secondary muscles involved include Calves, Hamstrings. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Sumo Squat?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Sumo Squat suitable for beginners?
Sumo Squat is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
