Sumo Squats

01 Steps

1. 1 Place your feet well wider than shoulder-width (about 1.5 to 2 times), toes turned out at 45°.
2. 2 Stand tall with hands clasped in front of your chest or on your hips.
3. 3 Lower by bending your knees in the direction of your feet, keeping your torso very upright.
4. 4 Descend until your thighs are parallel to the floor. You should feel your inner thighs working.
5. 5 Rise by pushing through your heels and squeezing your glutes and adductors at the top.

02 Tips

• ✓ Keep your torso very upright — this is easier than a regular squat because the wide stance allows it.
• ✓ Push your knees outward throughout the descent.
• ✓ Add a 2-second pause at the bottom to intensify the work.

03 Common mistakes

• ✗ Feet not turned out enough: if your knees cave in, turn your toes out more.
• ✗ Leaning forward: your torso stays vertical in a sumo squat.
• ✗ Knees going past the toes: push your hips further back.

04 If you struggle

• → Slightly reduce the width of your stance.
• → Hold onto a stable support for balance.
• → Go back to standard squats and work on hip mobility.