If you’ve followed any of my workout guides, you know I’m a big fan of the sumo squat. The wider stance allows for a deeper range of motion than a traditional squat and shifts more work to the glutes and inner thighs—perfect for building strength and shaping your lower body.
Sumo Squats
Start with a wide stance and point your toes slightly outward. Hold a weight with both hands at chest height or let your arms hang between your legs. Push your hips back and bend your knees, lowering until your thighs are at least parallel to the floor while keeping your knees tracking over your toes. Avoid letting the knees collapse inward. Drive through your heels, engage the glutes, inner thighs, and core, and return to standing. Maintain a steady tempo and controlled movement throughout each rep.
Muscle Groups
- Glutes
- Quadriceps
- Adductors (inner thighs)
- Hamstrings
- Calves
- Core
1. Weighted Sumo Pulse Squats
Begin in a sumo squat position and stay low, pulsing at the bottom of the movement. This variation is ideal for time-based circuits or as a burnout at the end of a lower-body session. Keep your chest lifted, knees aligned with your toes, and squeeze the glutes with each pulse. Start with 30 seconds and work up from there as your endurance improves.
2. Sumo Pulse Squat To Jump Squat
This variation emphasizes power and cardio using bodyweight. Drop any dumbbells and pulse in the sumo position. When you rise to standing, add an explosive jump squat, land softly with a slight bend in the knees, then return to the sumo stance and repeat. This combo raises heart rate while maintaining lower-body strength and stability.
3. Sumo Squat Heel Raise + Jump Squat
Once you find the rhythm, this combination is highly effective. From the sumo squat, push up onto your heels for a heel raise before performing a jump squat. The heel raise increases activation in the calves and the posterior chain, creating an intense burn that helps build lean, toned legs. Focus on controlled transitions and soft landings to protect your joints.