Bodyweight sumo squat: how to do it and what it works

Wide-base squats without load to practice hip and adductor coordination.

Bodyweight sumo squat: exercise position

Main muscles: Adductors, Quadriceps
Secondary muscles: Gluteus maximus, Hamstrings
Equipment: Bodyweight

Image: start and end of the movement.

How to do it

Bodyweight sumo squat

Squat with feet wider apart and toes slightly turned out, useful to learn to control the knees, hips and adductors without external load.

Form. Open your feet only as far as you keep full foot support, follow the line of your toes with your knees and stand up squeezing your glutes without locking out violently.

Common mistake. Forcing a stance that limits depth, letting the knees cave in, lifting the heels, or leaning too far forward.

Adductors, Quadriceps · Bodyweight

The muscles listed are an editorial reference, not a measurement. Adjust the range and the load to what feels comfortable.

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Bodyweight sumo squat: how to do it and what it works

How to do it

Bodyweight sumo squat

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