Sumo Squat

A bodyweight squatting variation with a wide stance and toes pointed outward, emphasizing the quadriceps and inner thighs.

Instructions

1. Stand with your feet positioned wider than shoulder-width apart, approximately 1.5 times your normal squat width.
2. Point your toes outward at approximately 30-45 degrees.
3. Keep your chest up, shoulders back, and arms extended in front of you for balance.
4. Maintain a neutral spine with your core engaged throughout the movement.
5. Descend by bending at the hips and knees simultaneously.
6. Lower yourself until your thighs are parallel to the ground or slightly deeper if mobility allows.
7. Keep your weight distributed across your entire foot, with emphasis on your heels.
8. Drive through your feet and extend your hips and knees to return to the starting position.
9. Exhale as you press upward, inhale as you descend.

Tips

• The wide stance allows for greater emphasis on the inner thighs and adductors.
• Ensure your knees track in the same direction as your toes to prevent injury.
• Keep your torso relatively upright by extending your arms forward.
• Progress to weighted variations once bodyweight becomes manageable.
• This variation is excellent for improving hip mobility and adductor flexibility.
• Perform controlled repetitions with a slight pause at the bottom for maximum effectiveness.
• This exercise is suitable for all fitness levels with proper modification.