Sumo Squats: Exercise for Glutes and Inner Thighs

Sumo squats are an excellent addition to leg day. They target muscle groups similar to those of a regular squat, with a particular focus on the inner thighs. As many traditional leg workouts (squats, lunges, donkey kicks) don’t put much focus on the inner thighs, adding an exercise that does is a good way to correct muscular imbalances, improve support to your knee, build a strong base for your kinetic chain. See how to do sumo squats (and some variations)!

 

How to do sumo squats

• Stand upright and step outward to the side until your feet are a bit wider than hip-width apart.
• Point your toes outward so they align with the direction of your knees.
• Clasp your hands in front of your chest and activate your core
• Slowly squat down by pushing your butt back and bending at the hip. 
• Lower yourself until your thighs are parallel to the floor, then pause for a couple of seconds at the bottom of the motion
• Tighten your glutes and push yourself back up through your heels
• Repeat for 3 sets of 8-10 reps

If you are just starting out, squat with your body weight. If you want to challenge yourself, you can hold a kettlebell or dumbbell at the chest, shoulder, or hips. 

Try the plié sumo squat variation

This version of the exercise will demand even more work from your inner thighs. 

• Stand with your feet wider than hip-width apart. Give yourself some space and stand wide without overextending your knees.
• Place a glider (which you can substitute with a cloth or paper plate) under your right foot
• Angle your toes out at a ~45-degree ankle, making sure they align with your knees
• Bend your knees, push your butt back, and hinge at the hip to lower into a squat, contracting your glutes at the bottom of the move.
• Keep your back neutral, drawing your tailbone straight down to the floor each time. Avoid allowing your knees to go beyond your toes.
• Once lowered, return to standing by pushing with your right leg and pulling with your left, dragging your right heel toward the centre to bring your heels together. 
• Finish the rep by standing tall and squeezing your thighs together.
• Repeat for 3 sets of 8-10 reps per leg

Try the Goblet sumo squat variation

The goblet squat is essentially a sumo squat with a slightly narrower stance. Placing the feet just slightly wider than shoulder-width focuses a bit more on the glutes and glutes and quads. Note: this variant requires a bit more flexibility in the hips, so it’s best to start with just body weight as you get used to it.

• Place your feet slightly wider than shoulder-width apart.
• Point your toes forward or slightly outward, depending on what’s comfortable for you. 
• Slowly squat down, keeping your spine neutral.
• Pause at the bottom of the motion, then contract your glutes and push up through the heels to return to the starting position.
• Repeat for 3 sets of 8-10 reps

Support your sumo squats

The GenuTrain Knee Brace and Sports Knee Support activate the muscles, reducing fatigue and supporting the knee during exercise. Wearing a knee brace becomes especially important if you feel knee pain during the squat or prefer squatting with heavier dumbbells, kettlebells, or barbells.

 

MORE INFORMATION

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