Bodyweight Sumo Squat
Strengthen legs & glutes with this bodyweight sumo squat! A great exercise for all fitness levels.
The Bodyweight Sumo Squat is a compound exercise that mainly works the glutes & hips and quads, with help from the hamstrings and core. No equipment needed: it uses just your bodyweight.
Bodyweight Sumo Squat Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Hamstrings; Obliques
Bodyweight Sumo Squat Variations and Alternatives
How to do the Bodyweight Sumo Squat
Stand with your feet wider than shoulder-width apart, toes pointed out at a 45-degree angle.
Keep your back straight and chest up as you prepare to squat down.
Place your hands in front of you, either by crossing them at your chest or extending them straight out for balance.
Bend your knees and lower your hips down and back as if you're sitting back into a chair, keeping the weight in your heels.
Squat down until your thighs are parallel to the ground, or as low as you comfortably can go without compromising your form.
Make sure your knees are tracking over your toes and do not extend past your feet.
Engage your core and push through your heels to return to the starting position, fully extending your hips and knees.
Repeat for the desired number of repetitions. The images provided show the muscles engaged during the different phases of the sumo squat, emphasizing the primary and secondary muscle groups involved.
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Bodyweight Sumo Squat FAQs
What muscles does the Bodyweight Sumo Squat work?
The Bodyweight Sumo Squat mainly works the glutes & hips and quads, with help from the hamstrings and core. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Bodyweight Sumo Squat?
None. The Bodyweight Sumo Squat is a bodyweight exercise, so you can do it anywhere.
Is the Bodyweight Sumo Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Bodyweight Sumo Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Bodyweight Sumo Squat variations and alternatives?
Similar exercises include the Sumo 3-Sec Squat, Barbell Sumo Deadlift, Barbell Sumo Squat and Bodyweight Wide Hand Together Squat.
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