sumo-squat

Sumo Squats primarily engage the four-part thigh muscle (musculus quadriceps femoris), the hamstring (musculus biceps femoris), the three-part adductor (musculus adductor), and the large gluteal muscle (musculus gluteus maximus). A distinctive feature of this squat variant is the heightened training stimulus on the adductor muscle, which you generate through the wider leg position. Simultaneously, the erector spinae muscle (musculus erector spinae) also acts as a supporting muscle group.

Sumo squats on the multi press

Additionally, Sumo Squats can be performed on the Smith Machine, also known as Smith Machine Sumo Squats. This variation is similar to the barbell version, but the barbell is guided within the Smith Machine, restricting your range of motion.

Body Position

Position yourself in the middle of the Smith Machine with a stance significantly wider than your shoulders, and your feet slightly turned outward. Grip the barbell outside your shoulders. Keep your legs almost fully extended, your upper body upright, and the lower back in a natural arch. Look straight ahead and engage your abdominal muscles. Now, press the barbell slightly upward to release it from the lock.

Execution of the Movement

Initiate the Sumo Squats on the Smith Machine by bending your legs and moving your hips backward. Inhale during or before the downward movement, ensuring that your back remains straight. Continue this movement as far as possible. Due to the restricted range of motion in the Smith Machine, there will be a natural inclination of your upper body forward. However, it's crucial to maintain the arch in your lower back to protect your spine. Exhale and push your body back up through the heels. Your hips return to a line with the rest of your body, and your legs are almost fully extended in the starting position.

Tip

If you're using light weights, you can inhale deliberately during the downward movement. When using heavier weights, it's advisable to take a deep breath during the standing rest phase before the downward movement to build pressure in the abdominal area and establish stability for the execution.

Note

Some athletes claim that it's ideal for your thighs to hover parallel to the ground, while others believe that the hips should be lower than the knees. There's no one-size-fits-all rule due to different anatomies. It's also often said that the knees should not extend beyond the toes, but this, too, depends on individual anatomy. Find your own perfect variation.

Sumo barbell squats

Another option to increase the difficulty of leg training is to perform Sumo Squats with a barbell.

Body Position

For Sumo Squats with a barbell, start by standing in front of a rack. Your legs are positioned wider than shoulder-width apart, and your feet slightly turned outward. Grip the barbell outside your shoulders. Lift it out of the rack and take a step forward to have enough space for the exercise. Place the barbell behind your body on the rear shoulder muscles. Ensure an upright posture and maintain a natural arch in the lower back. Look straight ahead and engage your abdominal muscles.

Execution of the Movement

For Sumo Squats with a barbell, bend your legs over the knee joints. Move your hips slightly backward, continuing the movement as far as possible. Keep your back completely straight, although there may be a slight forward inclination during the downward movement. Hold the barbell stationary behind your body throughout the downward movement. Subsequently, straighten your legs and push your body along with the barbell back up through the heels. Stop the upward movement, exhaling when you are in the starting position with almost fully extended legs.

Sumo squats with dumbbells

Another variation of Sumo Squats involves using dumbbells. Alternatively, you can perform these as Kettlebell Squats with a kettlebell.

Body Position

Assume the starting position by standing upright and arching the lower back into a natural arch. Your legs are significantly wider than shoulder-width apart, with your feet slightly turned outward. Additionally, your legs are almost fully extended, leaving only a slight bend in the knees to protect the joints. Hold a dumbbell in the middle of your body with both hands, with your arms almost fully extended downward. Stretch your chest forward, pull your shoulders back, and gaze straight ahead. Now, engage your abdominal muscles and get ready for Sumo Squats with dumbbells.

Execution of the Movement

Initiate the exercise by bending both knees. Move your hips backward, and slightly tilt your upper body forward. However, keep your back continuously straight. The dumbbell remains almost fully extended downward in front of your body and doesn't move. Continue the downward movement as far as possible. Once at the bottom, straighten your legs and push your hips forward, bringing your body back to an upright position. During the upward movement, exhale and stop when you are standing upright with almost fully extended legs.

Sumo squats without weight

To initiate Sumo Squats, it is advisable to perform them with light resistance to first learn the unfamiliar sequence of movements. The focus here is solely on precise execution.

Body Position

To execute Sumo Squats with light resistance, position your legs noticeably wider apart than your shoulders. Keep your upper body upright, and the lower back maintains its natural curvature. Bring the chest forward and pull the shoulders back. The legs are almost fully extended, with the feet pointing slightly outward. Additionally, it is advisable to gaze forward and cross your arms in front of your body. Engage your abdominal muscles to commence Sumo Squats with light resistance.

Execution of the Movement

To begin Sumo Squats with light resistance, bend your knees over the knee joints and lower your buttocks. Inhale during the descent and continue the movement as far as possible. Ensure that the knees move in exactly the same direction as the feet. During the descent, the upper body automatically tilts slightly forward, while the back maintains its straight form. Subsequently, press your legs upward through the heels and exhale. Here, too, the upper body remains consistently upright, and the lower back maintains its slight arch.

Common sumo squat mistakes

Unfortunately, errors often occur during the execution of Sumo Squats, which can diminish training success or increase the risk of injury. In the following section, you'll find helpful tips to avoid the most frequently encountered mistakes.

✅  Different directions for knees and feet: While the feet point outward in Sumo Squats, the knees should always move in the same direction during the downward movement.

✅  Bent back: The most common mistake in squat variations is curving the back. It should remain straight, and the lower back should maintain a natural arch.

✅  Tilting of the head: Ensure that your head stays consistently in a straight position. It should neither tilt to the side, forward, nor backward.

Alternatives and similar exercises to sumo squats

There is a multitude of variations in the realm of squats. If Sumo squats prove to be too challenging or if you yearn for different variations, here are some alternatives.