Home Exercises Hip Bodyweight Sumo Squat
Bodyweight Sumo Squat

Bodyweight Sumo Squat

HipLeg Full GymNO EQUIPMENT Cardio
Add to workout
Primary musclesHip، Leg
EquipmentFull Gym، NO EQUIPMENT
LevelCardio
Suggested3 × 8–12

Overview

The Bodyweight Sumo Squat is a lower-body move done with a stance wider than shoulder-width and the toes angled slightly outward. It works the inner thighs, glutes, and quads. Because it builds hip mobility and adductor strength, it fits well into any lower-body program. You need no equipment, so it works for beginners and seasoned athletes alike.

How to do it

  1. 1

    Set your feet wider than shoulder-width and turn your toes slightly outward.

  2. 2

    Tighten your core and keep your chest up for the entire rep.

  3. 3

    Bend at the knees and hips to lower yourself, sending your hips straight down.

  4. 4

    Keep descending until your thighs are parallel to the floor, or as low as your mobility allows.

  5. 5

    Press through your heels to stand back up, then squeeze your glutes at the top.

Form tips & common mistakes

Hold your torso upright so you do not tip forward.

As you lower, drive your knees outward so they track with your toes.

Keep your core engaged to stay balanced and support your lower back.

Move down under control and briefly pause at the bottom to increase muscle activation.

Keep pressure evenly spread across your feet so you do not shift forward.

Benefits

Targets inner thighs and glutes: The wider stance places more demand on the adductors and glutes than a standard squat.

Improves hip and groin mobility: The deep squat position can improve flexibility and joint range of motion.

Strengthens lower body muscles: Your quads, glutes, and hamstrings work together in a complete lower-body pattern.

Enhances body control and balance: Core and stabilizing muscles help you maintain posture through the movement.

No equipment needed: You can do this exercise anywhere, which makes it useful for home or travel workouts.

Great for warm-ups or active recovery: Use it to prepare the hips for heavier lifts or to keep the joints moving well.

Versatile for all goals: It suits mobility work, strength training, fitness sessions, or high-rep conditioning workouts.

Muscles worked

Target

Quadriceps

Synergists

Gluteus Maximus، Adductor Magnus، Adductor Longus، Brevis، Pectineus، Soleus، Gracilis

Stabilizers

Erector Spinae

Dynamic stabilizers

Hamstrings، Gastrocnemius

Antagonist stabilizers

Rectus Abdominis، Obliques

Muscles worked — Bodyweight Sumo Squat

Alternatives & variations

Bodyweight Plie Squat

Bodyweight Plie Squat

HipLeg Full Gym
Sissy Squat

Sissy Squat

Leg Barbell
ATG Split Squat

ATG Split Squat

HipLeg Full Gym
Cossack Squat

Cossack Squat

HipLeg Full Gym
Bodyweight Bulgarian Split Squat

Bodyweight Bulgarian Split Squat

HipLeg Full Gym
Dumbbell Goblet Squat

Dumbbell Goblet Squat

HipLeg Dumbbells

Frequently asked questions

Is the sumo squat better than a regular squat?

It depends on your goal. Sumo squats target the inner thighs more, while regular squats focus more on the quads and glutes.

Can beginners do bodyweight sumo squats?

Yes. It’s a great exercise to improve lower body mobility and develop strength safely.

Should I stretch before doing sumo squats?

A short dynamic warm-up helps loosen the hips and improve your range of motion during the exercise.

Can I progress this movement?

Yes. Hold a dumbbell in goblet position or increase reps and sets for progression.

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