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Sumo Squat

Sumo Squat trains 6 of the 18 muscle groups Full Coverage tracks: Adductors (inner thigh) 80%, Quads 60%, Glutes 60%, Abductors (outer hip) 20%, Hamstrings 15%, Lower back / erectors 15%.

Accessory Level: Beginner Dumbbells Push Easy on the lower backEasy on the kneesNo load on the spineEasy on the shoulders

Sumo Squat - Start position
Start position
Sumo Squat - Finish position
Finish position

How to do it

  1. Hold one dumbbell hanging between your legs in both hands.
  2. Stand with your feet wide, toes turned out about 45 degrees.
  3. Squat straight down between your feet, keeping your torso upright.
  4. Push the floor apart as you stand.
  5. The wide, turned-out stance shifts the work onto the inner thigh.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

Light Main

How it compares

Compared with the Dumbbell Lunges, it loads Adductors (inner thigh) 40 points higher, Lower back / erectors 15 points higher, Abductors (outer hip) 15 points lower. Compared with the Sumo Goblet Squat, it loads Abs 20 points lower, Abductors (outer hip) 20 points higher, Quads 15 points lower.

Other ways to train this

Other exercises for the Adductors (inner thigh)

Related guides

Exercise illustrations and data by RepDB (repdb.co), used under licence.

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