Bodyweight Sumo Squat
EquipmentBodyweight
TypeCompound
DifficultyBeginner
Primary:Quadriceps
Secondary:Hamstrings, Glutes, Hip Muscles
Tertiary:Core
Stabilizer:Upper Back, Calves
📋 How to Perform
- Stand with your feet significantly wider than shoulder width and point your toes outward at roughly 30 to 45 degrees.
- Place your hands together in front of your chest or extend your arms straight out for balance.
- Take a deep breath and brace your core. Begin descending by pushing your hips back and bending your knees outward over your toes.
- Keep your torso upright and your chest proud throughout the movement. Do not lean forward.
- Lower yourself until your thighs are at or below parallel with the floor.
- Push through your heels and squeeze your glutes to drive back up to the starting position.
⚠️ Common Mistakes to Avoid
- Letting the knees cave inside the toes, which defeats the wide stance and stresses the inner knee.
- Pointing the toes straight ahead in the wide stance, which makes the knees twist as you descend.
- Leaning the chest forward on the way down, which turns the squat into a hinge and loads the lower back.
