How to do a Sumo Squat
- Stand with feet wider than shoulder-width, toes angled out about 45 degrees.
- Brace your core and keep your chest lifted.
- Bend your knees and sink your hips straight down.
- Track your knees out over your toes as you lower.
- Descend until thighs are near parallel to the floor.
- Drive through your heels and squeeze your glutes to stand.
Keep in mind
- Point your toes out about 45 degrees and drive your knees out along the same line.
- Drop straight down between your feet — the hips travel down, not back.
- Keep your torso vertical throughout.
- Squeeze the glutes and inner thighs at the top.
Common mistakes
- Knees drifting inside the toes — widen the stance and think about pushing the floor apart.
- Hips shooting back like a normal squat — this one goes down, not back.
- A stance so wide the heels lift — narrow it until both feet stay flat.
Breathing
Breathe in on the way down and out as you stand up.
Take care
If you feel a pull in the groin, narrow the stance — inner-thigh strains almost always come from an over-wide stance under fatigue.
Easier and harder
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