How to Master the Sumo Squat Form

The Sumo squat form should always be perfect to avoid injuries (Photo by Monstera/pexels)
The sumo squat form should always be perfect to avoid injuries. (Photo via Pexels/Monstera)

It's essential to master the sumo squat form. This variation of the squat is performed with a wider stance and toes pointed outward, making it a great exercise for those looking to develop strength and stability in the lower body.

However, to achieve optimal results and avoid injury, it's essential to master the proper form.


How to Master the Sumo Squat Form

Start with the right stance

The sumo squat form should be right. To start, stand with your feet wider than shoulder-width apart, with the toes pointed outward at a 45-degree angle.

This stance helps engage the inner thighs and glutes more effectively. Keep your chest up and shoulders back, and engage the core muscles throughout the exercise.

Engage your glutes and core

Before you begin the movement, engage your glutes and core muscles. This will help stabilize the pelvis and spine, preventing injury and allowing you to lift more weight. Squeeze your glutes, and engage thecore by pulling your belly button towards the spine.

Lower yourself down

You should always reach a comfortable depth (Photo vua Pexels/Julia Larson)
You should always reach a comfortable depth (Photo vua Pexels/Julia Larson)

Begin the movement by bending your knees and lowering your body down towards the ground. Keep your chest up and weight on your heels.

It's essential to avoid leaning forward or letting the knees cave inward, as that can put unnecessary strain on the lower back and knees. The knees should stay in line with the toes throughout the movement.

Reach a comfortable depth

As you lower yourself down, reach a comfortable depth where the thighs are parallel to the ground.

However, if you're new to the exercise, you may not be able to go down that far. Don't force it, though. Work within your range of motion, and gradually build up your strength and flexibility.

Drive back up

Once you reach the bottom of your sumo squat form, use your glutes and leg muscles to push yourself back up to the starting position. Remember to keep your chest up, core engaged, and weight on the heels throughout the movement.

Avoid common mistakes

Avoiding injury and performing the right sumo squat form is essential to avoid common mistakes.

One mistake to watch out for is leaning too far forward, which can strain the lower back. Another mistake is letting the knees cave inward, which can put pressure on the knees. Keep your chest up, weight on the heels, and knees in line with the toes.


Variations in sumo squat form

Kettlebell Sumo Squat

Kettelbell sumo squat (Photo via Pexels/Ketut Subiyanto)
Kettelbell sumo squat (Photo via Pexels/Ketut Subiyanto)

The kettlebell sumo squat is a variation of the traditional sumo squat that involves holding a kettlebell with both hands in front of the body during the exercise. This variation can increase difficulty of the exercise and provide additional benefits, like increased grip strength and engagement of upper body muscles.

To do the kettlebell sumo squat, follow the same steps as the traditional sumo squat form, but hold the kettlebell in front of the body with both hands. As you lower yourself down, keep the kettlebell close to your body, and use it to help counterbalance your weight.

Dumbbell sumo squat

The dumbbell sumo squat is a variation of the traditional sumo squat that involves holding a dumbbell in each hand while performing the exercise. This variation can increase difficulty of the exercise and provide additional benefits, like increased upper body engagement and grip strength.

Barbell sumo squat

Barbell sumo squat (Photo via Pexels/Li Sun)
Barbell sumo squat (Photo via Pexels/Li Sun)

The barbell sumo squat is another variation of the sumo squat that involves holding a barbell across the upper back while performing the exercise. This variation can increase difficulty of the exercise and provide additional benefits like increased strength and stability.

Engage your glutes and core muscles, and then lower yourself down by bending your knees and pushing your hips back. Keep your chest up and your weight on your heels. Once you reach a comfortable depth, use your leg muscles to push yourself back up to the starting position.


Mastering the sumo squat form takes practice and patience. However, by following the aforemementionedtips and gradually increasing your weight, you can build strength and stability in your lower body while avoiding injury.

Remember to engage the glutes and core; maintain proper form, and work within your range of motion. With consistent practice, you can take your sumo squat to the next level and achieve your fitness goals.

Edited by Bhargav
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