How to perform sumo squats properly:

  • Stand with your feet two to three feet apart, turning out your toes and knees slightly.
  • Bend your knees to lower your body like you’re sitting in a chair, keeping your chest up.
  • When your thighs are parallel to the ground, push up through your heels and toes to stand, and raise yourself onto your tippy toes.
  • Squeeze your glutes at the top of the move, then lower your heels.

Differences Between Sumo Squats and Regular Squats:

The main difference between the two exercises is the placement of your feet.

During a regular squat, the feet are placed hip-width apart, and the toes face forward or slightly out. When doing a sumo squat, the feet are in a wide stance with the toes turned out at an even greater angle.

Because of the foot positioning, the muscles emphasized in each of these variations differs, too.

Both work the glutes, quadriceps, hamstrings, hip flexors and calves.

However, the sumo squat places more emphasis on the inner thigh adductors, which move your legs in toward your body, and glutes. Depending on your core strength, you may also find sumo squats an additional challenge to your balance, as you’re putting your body into a new alignment and need stability to keep from rocking forward or back on your heels.

Video lecture: