Quads
Sumo Squat
The Sumo Squat is a strength exercise with a barbell for your quads. Share of the load in the Zulta muscle model: gluteus maximus 20%, adductors 17% and quads (vastus lateralis) 17%.
How to do it
- Set the bar in a rack at mid-chest height and place it across your upper back.
- Unrack and set the feet about twice shoulder-width, toes turned out 30 to 45 degrees.
- Brace and sit straight down between the legs, pushing the knees out over the toes.
- Lower until the thighs are parallel to the floor with the chest up.
- Drive through the heels to stand and lock out the hips.
Tips
- Keep the shins close to vertical: the wide stance allows it.
- Spread the floor with your feet to keep the knees out.
Common mistakes
- Knees collapsing inward.
- Leaning forward so the bar drifts over the toes.
- Choosing a stance wider than your hips can control.
Muscles worked by the Sumo Squat
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
A wide stance with toes out loads the adductors. Knees and hips flex and extend together under load: the vasti and glute max are the prime movers, the adductors extend the hip from the bottom, and the erectors hold the torso.
Sumo Squat alternatives
Same equipment
Different equipment
Easier
No equipment
Make it harder
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Sumo Squat work?
Mainly the gluteus maximus, adductors, quads (vastus lateralis) and quads (vastus medialis). The spinal erectors (lower back) and quads (rectus femoris) assist.
Is the Sumo Squat good for beginners?
The Sumo Squat is rated intermediate. If you are new, learn the Dumbbell Sumo Squat first and build up from there.
What is a good alternative to the Sumo Squat?
For example the Dumbbell Sumo Squat, Smith Machine Sumo Squat and Anderson Squat. They train mostly the same muscles, some with different equipment.
How do you make the Sumo Squat harder?
Add weight or reps, or move on to the Anderson Squat and Double Pause Squat.
Sources
- Escamilla 2001, MSSE 33(1):127-141 (knee biomechanics of the squat)
- Kubo et al. 2019, Eur J Appl Physiol 119(9):1933-1942 (squat depth and adductors)
- Gullett et al. 2009, JSCR 23(1):284-292 (front vs back squat)
Log your sets in Zulta
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