Sumo Squat
How to do it
Starting position
- Grip the barbell wider than shoulder-width
- Place the barbell on the floor and set your feet wider than shoulder-width
- Turn your toes outward about 45 degrees
- Straighten your back and look straight ahead
Movement
- Push your hips back and slowly sit down
- Lower down until your thighs are parallel to the floor
- Push through the floor with your entire foot and stand up
Breathing
Inhale as you go down and exhale as you come up
Trainer tips
- Set your feet wide and point your toes outward
- Push your knees in the direction of your toes
- Keep your chest up and push through your midfoot to stand up
Cautions
- If your back rounds, it strains your spine, so keep your back straight
- Letting the knees collapse inward
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Glutes |
|---|---|
| Secondary muscles | Adductors · Quads · Hamstrings · Abs |
| Equipment |  Bodyweight Barbell |
| Movement pattern | Squat |
| Rep range | 8–12 reps |
24 similar exercises
Representative exercise: Horse Stance Squat
- Horse Stance Squat
- Deep Sumo Squat Hold
- Sumo Squat Floor Tap
- Resistance Band Sumo Squat
- Hands Out Sumo Squat on a Chair
- 3 Sec Sumo Squat
- Quick Sumo Squat
- Sumo Squat Floor Touch
- Bottle Weighted Sumo Squat
- Reach Front Reach Top Sumo Squat
- Barbell Sumo Squat
- Landmine Sumo Squat
- Dumbbell Sumo Squat
- Dumbbell Goblet Sumo Squat
- Dumbbell Bar Grip Sumo Squat
- Dumbbell Sumo Squat off Benches
- Kettlebell Sumo Squat
- Kettlebell Sumo Squat off Stepbox
- Smith Sumo Squat
- Machine Belt Sumo Squat
- Stick Overhead Full Sumo Squat Stretch
- Deep Sumo Squat Pulse
- Kettlebell Sumo Squat (VERSION 2)
- Barbell Overhead Sumo Squat
How GYMKC sets the weight for this exercise
For example, if you do 8 reps with 60 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 81.2 kg.
With the barbell, each step is 2.5 kg (5 lb), so the next weight is 62.5 kg. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
3 Sec Sumo SquatHarderWall Squat Slide with Knees and Toes Point OutHarderSled Glute Dominant Leg PressSimilar exerciseDumbbell Hip ThrustSimilar exerciseResistance Band Glute BridgeSimilar exerciseDumbbell Goblet Sumo SquatSame muscle · different equipmentLandmine Sumo SquatSame muscle · different equipmentMachine Reverse Vertical Hack SquatSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.