Sumo Squat to Floor-Tap
Sculpt your inner thighs and glutes with this wide-stance squat. A deep range of motion and floor-tap challenge your mobility while building a strong, stable lower body.
The Sumo Squat to Floor-Tap is a compound exercise that mainly works the glutes & hips and quads, with help from the hamstrings and hip adductors (inner thighs). No equipment needed: it uses just your bodyweight.
Sumo Squat to Floor-Tap Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Hamstrings; Hip Adductors
How to do the Sumo Squat to Floor-Tap
Setup
Stand with your feet spaced wider than shoulder-width apart.
Point your toes slightly outward to engage the muscles of the inner thigh (adductors).
Movement
Begin the movement by pushing your hips back and bending your knees simultaneously.
Ensure your knees travel in line with your toes.
Lower your torso by hinging forward at the hips while maintaining a straight back.
Extend your arms downward and tap the floor with your fingertips at the bottom of the squat.
Drive through your heels to return to the standing position, keeping your core engaged throughout.
Tips
Keep your chest lifted throughout the movement to avoid rounding your lower back.
Focus on pushing your knees outward to prevent them from buckling inward during the descent.
Sumo Squat to Floor-Tap FAQs
What muscles does the Sumo Squat to Floor-Tap work?
The Sumo Squat to Floor-Tap mainly works the glutes & hips and quads, with help from the hamstrings and hip adductors (inner thighs). The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Sumo Squat to Floor-Tap?
None. The Sumo Squat to Floor-Tap is a bodyweight exercise, so you can do it anywhere.
Is the Sumo Squat to Floor-Tap 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 Sumo Squat to Floor-Tap go on?
It belongs on leg day in a push/pull/legs routine.
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