Bodyweight sumo squat

Exercise details

  • Target muscles: Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius)
  • Synergists: Gluteus Maximus, Pectineus, Adductor Magnus, Adductor Longus, Adductor Brevis, Gracilis, Soleus
  • Dynamic stabilizers (not highlighted): Hamstrings, Gastrocnemius
  • Mechanics: Compound
  • Force: Push

Starting position

  1. Stand with your feet wider than shoulder-width apart.
  2. Point your toes and knees 30 to 45 degrees out to the sides (sumo stance).


  1. Keeping your head up and torso upright, inhale as you squat by simultaneously flexing your hips and knees, making sure to descend at least until your thighs are parallel with the floor. As you descend, raise your arms straight out in front of you to help you to keep balance.
  2. Hold for a count of two.
  3. Exhale as you return to a standing position.
  4. Repeat.

Comments and tips

  • Keep your head up, torso upright, back straight, and feet flat on the floor.
  • Keep your knees and feet pointing in the same direction, out to the sides.
  • Compared with the standard bodyweight squat, the wide stance of the bodyweight sumo squat puts more emphasis on your adductor magnus.
  • The bodyweight sumo squat is great for learning the very basics of squat form, such as how to keep your knees out, head up, and torso upright as you descend.
  • Make the bodyweight sumo squat more difficult by pulsing at the bottom of the squat, before ascending. You can also load with a dumbbell (dumbbell sumo squat) or barbell.
  • Also known as the bodyweight plié squat.

Bodyweight sumo squat video


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