Sumo Squat: Muscles Worked, Good Form & How to Add Dumbbells

The sumo squat is a lower-body exercise that works the quadriceps, glutes, and inner thighs. It also strengthens the abdominal and back muscles, which remain engaged throughout the entire movement.

This exercise can be performed using only your body weight or with added resistance, such as a dumbbell, kettlebell, or barbell. To increase your range of motion, you can stand on a step platform and lower the weight below the step line as you squat.

Including sumo squats as part of a leg workout routine recommended by a certified fitness professional can help improve strength, posture, and overall performance.

Muscles worked

The sumo squat helps to:

• Increase leg strength and endurance;

• Strengthen the inner thighs;

• Tone and lift the glutes;

• Improve leg muscle definition;

• Reduce pressure on the spine by promoting proper posture;

• Enhance mobility and flexibility.

Additionally, sumo squats promote hypertrophy of the quadriceps, the muscles located at the front of the thighs.

Sumo squat form

To perform a sumo squat correctly, make sure to follow these step-by-step instructions:

1. Stand with your feet wider than shoulder-width apart;

2. Turn your toes slightly outward;

3. Lower your hips down and back, keeping your abs tight and your chest upright, until your hips go slightly below your knees;

4. Push through your heels to return to the starting position.

To make the exercise more challenging, you can place one foot on each step platform to increase your range of motion.

Another way to increase intensity is by controlling the tempo, lowering yourself slowly and rising up more quickly. This variation increases muscle activation and improves workout efficiency.

Dumbbell sumo squat

Adding dumbbells is ideal once you can perform the exercise comfortably using only your body weight.

Hold one dumbbell at chest level or one in each hand and let them hang in front of your hips with your arms straight. The latter position is best when using platform steps to increase range of motion.

You can also use a kettlebell instead of a dumbbell. Hold it in front of your body or at hip level, just as you would with the dumbbell.

Barbell sumo squat

To perform the sumo squat with a barbell:

1. Stand with your feet wide apart and toes turned slightly outward;

2. Squat down and grasp the barbell placed on the floor in front of you;

3. Engage your core and lift the barbell by extending your legs and hips;

4. Once standing upright, lower your body again into the sumo squat position while keeping your back straight and core engaged.

This variation targets multiple muscle groups and adds resistance, helping build both strength and muscle mass in the lower body.

Check out this leg workout for more lower-body exercises you can do at home and at the gym.