How to Do Sumo Squats? Target Your Glutes, Thighs & Build Lower Body Strength

Sumo Squat is a powerful variation of the traditional squat that focuses more on your glutes and inner thighs. It’s perfect for building a strong, shapely lower body and can be done anywhere — with or without weights.

Step-by-Step: How to Perform a Sumo Squat

• Stand with your feet wider than hip-width apart. Point your toes outward at about a 45-degree angle.
• Engage your core and keep your spine neutral as you push your hips back and lower into a squat position.
• Lower down until your thighs are parallel to the floor. If your mobility is limited, go as low as your form allows.
• Press through your heels to return to the starting position while squeezing your glutes at the top.
• To make it more challenging, hold a dumbbell or kettlebell close to your chest.

Muscles Worked During a Sumo Squat

• Glutes – strengthens and shapes your butt.
• Quadriceps – supports your thighs and knees.
• Inner Thighs (Adductors) – improves hip stability and tone.

This exercise is great for improving balance, mobility, and lower body strength. Whether you’re looking to burn fat, build muscle, or improve performance — sumo squats are a must-have in your leg day routine.

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