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Sumo Squat
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3D anatomy atlas — activated muscles
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Adductor magnus· HighGluteus maximus· HighVastus (lateralis/medialis)· HighAdductor longus· HighRectus femoris· MediumGluteus medius· Medium
Wide stance toes out, squat — inner thighs and glutes.
Target muscle
Adductor magnusGluteus maximusVastus (lateralis/medialis)Adductor longusRectus femorisGluteus medius
Equipment needed
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Step-by-step guide
- 1Stand wider than shoulders, toes turned out ~30–45°, hold one dumbbell at the chest.
- 2Brace the core, lift the chest, keep the back straight.
- 3Bend hips and knees to lower straight down, knees tracking over the toes.
- 4Lower until thighs are near parallel, then squeeze the glutes and drive through the heels to stand.
Safety notes
Đứng tấn rộng, mũi chân xoay ngoài, gối mở theo mũi chân.
Lưng thẳng, hạ hông thẳng xuống.
Giữ gót áp sàn.
Correct form tips
- Push the knees out in line with the toes to open the hips and hit the inner thighs.
- Keep the torso upright with weight on the heels.
- Lower straight down, don't lean forward.
Mistakes to avoid (injury risk)
- Knees caving in → loses inner-thigh work and stresses the knees.
- Toes not turned out enough → limits depth and hip opening.
- Rounding the back with heavy weight → risk of lower-back pain.