Want to build your lower body and target your glutes and inner thighs? The sumo squat is a powerhouse movement that you can do anywhere.

What muscles does the Sumo Squat work?

• Gluteus Maximus — Activated deeply at the bottom of the squat.
• Adductors (Inner Thighs) — Heavily recruited due to the wide stance.
• Quadriceps — The front of your thighs help power the upward movement.

How to do a Sumo Squat — step by step

1. Stand with your feet significantly wider than shoulder-width apart.
2. Turn your toes outward at about a 45-degree angle.
3. Keep your chest up and your core braced.
4. Push your hips back and bend your knees, lowering your body until your thighs are parallel to the floor.
5. Ensure your knees are tracking over your toes and not caving inward.
6. Push powerfully through your heels to return to the starting position, squeezing your glutes at the top.

Intermediate & Advanced Variations

• Goblet Sumo Squat: Hold a single heavy dumbbell or kettlebell vertically at chest level with both hands while you squat.
• Barbell Sumo Squat: Load a barbell across your upper back. The wide stance allows for a more upright torso, which targets the glutes and adductors intensely.

Common mistakes (and how to fix them)

• Knees caving in: Always push your knees outward to match the angle of your toes. This protects your joints and activates the side booty.
• Leaning too far forward: Keep your chest proud. If your chest drops, the tension shifts to your lower back instead of your legs.
• Not going deep enough: To fully engage the glutes, you must reach parallel (or slightly below, if your mobility allows).

Sets and reps guide

Pro tip

Imagine you are trying to rip a piece of paper apart with your feet on the floor. Pushing the floor apart laterally fires up your gluteus medius intensely throughout the entire movement.