If you’ve participated in any of my workout guides, you know how much I love a sumo squat. The wide stance allows for a deeper range of motion compared to traditional squats and emphasizes engagement in the glutes. Round booties here we come!

Sumo Squats

You can’t beat a classic! Take a wide stance with your feet pointed out slightly, and hold a weight in both hands. Lower into your squat and avoid letting your knees fall inwards. Engage through your glutes, inner thighs, and deep core to drive back to standing. Repeat.

Muscle Groups

  • Glutes
  • Quadriceps
  • Adductors
  • Hamstrings
  • Calves
  • Core

1. Weighted Sumo Pulse Squats

Start with the traditional sumo squat and then stay low. This variation works great in time-based circuits, or as a burnout after a lower-body day. Try 30 seconds to start and don’t be surprised by the burn!

2. Sumo Pulse Squat To Jump Squat

This is one of those moves that serves as a reminder of how effective body-weight only moves can be. Drop your dumbbells and get your heart rate up with this one! Start with a sumo and pulse at the bottom. When you return to stand, complete one jump squat and then repeat.

3. Sumo Squat Heel Raise + Jump Squat

Once you get the rhythm of this one down you’ll love it. The heel raise adds a level of burn that you won’t expect, and will leave your legs feeling long and lean.

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Welcome! I’m Rachael.

I enjoy sharing my love for food and fitness. I'm a registered dietitian, certified personal trainer, and a New York Times Bestselling author. Here you'll find all kinds of recipes and kitchen hacks, as well as workouts and fitness motivation. Enjoy! — xx Rachael

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