Bodyweight Sumo Floor-Tap Squat
Target glutes & thighs with this bodyweight squat. Tap the floor for proper depth & feel the burn!
The Bodyweight Sumo Floor-Tap Squat is a compound exercise that mainly works the glutes & hips and quads, with help from the hip adductors (inner thighs), hamstrings and core. No equipment needed: it uses just your bodyweight.
Bodyweight Sumo Floor-Tap Squat Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Hip Adductors; Hamstrings; Deep Core (transverse abdominis)
Bodyweight Sumo Floor-Tap Squat Variations and Alternatives
How to do the Bodyweight Sumo Floor-Tap Squat
Stand with your feet wider than shoulder-width apart, toes pointing slightly outward.
Extend your arms out in front of you for balance if needed.
Keeping your back straight and chest up, lower your body by bending your knees and pushing your hips back as if you're sitting back into a chair.
Squat down until your thighs are at least parallel to the floor or until you can tap the floor with your fingertips, all while keeping your heels flat on the ground.
Press through your heels to straighten your legs and return to the starting position while keeping your core engaged.
As you rise, focus on squeezing your glutes.
Repeat for the desired number of repetitions.
Ensure to keep the knees tracking over the toes and avoid letting them collapse inward. Keep the movement controlled and use your breath to help with movement; inhale going down and exhale pushing back up.
---
Bodyweight Sumo Floor-Tap Squat FAQs
What muscles does the Bodyweight Sumo Floor-Tap Squat work?
The Bodyweight Sumo Floor-Tap Squat mainly works the glutes & hips and quads, with help from the hip adductors (inner thighs), hamstrings and core. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Bodyweight Sumo Floor-Tap Squat?
None. The Bodyweight Sumo Floor-Tap Squat is a bodyweight exercise, so you can do it anywhere.
Is the Bodyweight Sumo Floor-Tap 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 Floor-Tap Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Bodyweight Sumo Floor-Tap Squat variations and alternatives?
Similar exercises include the Sumo 3-Sec Squat, Bodyweight Shin Tap Deadlift, Bouncing Inner-Thigh Tap and Sumo Deep Hold Squat.
Training calculators
Work out the numbers behind your training before your next session.