Bodyweight

Sumo Squat

The Sumo Squat is a lower-body workout mainly targeting thighs and glutes. With a wider stance than traditional squats, it enhances hip and leg strength, stability, flexibility, and balance.
View all exercises
Sumo Squat instructions
Step-by-step instructions
1
Plant your feet wider than hip-width apart and point your toes slightly outward.
2
Hold your hands together in front of your chest, or hold a weight if you have one.
3
Lower yourself by bending your knees and pushing your hips back, keeping your back straight.
4
Go down until your thighs are parallel with the ground, or as far as comfortable.
5
Push back up to the standing position, keeping your knees aligned with your toes throughout. Repeat.
Plant your feet wider than hip-width apart and point your toes slightly outward.
Hold your hands together in front of your chest, or hold a weight if you have one.
Lower yourself by bending your knees and pushing your hips back, keeping your back straight.
Go down until your thighs are parallel with the ground, or as far as comfortable.
Push back up to the standing position, keeping your knees aligned with your toes throughout. Repeat.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
Explore other exercises
Bodyweight
TRX Hollow Body Hold
The TRX Hollow Body Hold is a tough core-strengthening exercise that enhances body stability. It targets your abs and lower back, fortifying your overall core strength.
Try it out
Strength
Dumbbell Standing Fire Hydrant
Try the Dumbbell Standing Fire Hydrant exercise for glute and hip strengthening. Improve balance and lower body strength by lifting a leg sideways, holding a dumbbell. Great for building booty muscles and hip stability.
Try it out
Mobility
Glute Roller
Glute Roller is an easy yet effective workout to target your glutes (buttocks) and lower back. This exercise strengthens these muscle groups and improves overall lower body strength and stability. Rolling movements enhance your flexibility and aid in toning the muscles. This exercise is beneficial for improving balance and posture.
Try it out
Start your fitness journey today
Enjoying exercises like Sumo Squat, but want more personalization? Join CoPilot to build a stronger, healthier, and more confident version of you.
Work with a trainer