Sumo Squat
Quick Information
Category
Hypertrophy
Difficulty
Beginner
Equipment
Dumbbell, Kettlebell
Primary muscle group
Adductors, Gluteus Maximus
Secondary muscle groups
Quadriceps, Hamstrings, Erector Spinae
Movement pattern
Wide-Stance Squat with Adductor Emphasis
Training goal
Hypertrophy
Sport
Bodybuilding, General Athletic Development, Powerlifting
Overview
Purpose. Load the adductors through a large range in a simple, well-tolerated pattern.
How it fits the system. A beginner-level wide-stance squat with adductor emphasis entry in the Hypertrophy section, programmed to develop hypertrophy. Related work in the library: Slider Adductor Slide and Adductor Machine.
Primary muscles
Adductors, Gluteus Maximus
Secondary muscles
Quadriceps, Hamstrings, Erector Spinae
Movement pattern
Wide-Stance Squat with Adductor Emphasis
Equipment
Dumbbell, Kettlebell
Difficulty
Beginner
How to Perform
- Stand with the feet wide and the toes turned out 30–45 degrees.
- Hold a dumbbell or kettlebell at arm length between the legs.
- Squat down between the heels, keeping the chest tall and the knees tracking over the toes.
- Drive up through the whole foot and squeeze the glutes at the top.
Coaching Cues
- "Knees out over the toes."
- "Chest tall, hips down."
- "Push the floor apart."
Common Mistakes
- Letting the knees fall inside the feet.
- Hinging forward instead of squatting down.
Progressions & Regressions
Progressions
Add load, add a pause at the bottom, or elevate the heels.
Regressions
Reduce depth or load, or perform bodyweight only.
When to Use It
When to use
Adductor and glute hypertrophy, warm-ups, and general lower-body volume.
When not to use
Acute groin strain or hip impingement pain.
Programming
10–15 reps, 3–4 sets, 60–90 seconds rest.
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