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Last updated March 5, 2026
QuadricepsGlutesAdductors
Sumo Squat
Squat with a wide stance and toes pointed outward to emphasize the inner thighs and glutes.
Quick facts
- Level
- Beginner
- Mechanic
- Compound
- Force
- Push
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Medium
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
QuadsGlutes (max)Inner Thigh (large)
Secondary
HamstringsDeep Abs / CoreInner Thigh (long)
Equipment & setup
What you need and how to position yourself before starting.
Equipment
Body Weight
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Stand with feet 1.5 to 2 times shoulder-width apart.
- Point your toes outward at approximately 45 degrees.
- Keep your hands clasped at chest height or at your sides.
- Step 2Starting Position
- Engage your core and pull your shoulders back.
- Maintain an upright torso throughout the movement.
- Weight should be distributed evenly across both feet.
- Step 3Execution
- Bend your knees and hips to lower straight down.
- Keep your knees tracking over your toes.
- Descend until thighs are at or below parallel.
- Push through your heels to return to standing.
- Squeeze your glutes and inner thighs at the top.
Alternatives & variations
Explore similar movements targeting the same muscles.
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