Deep Sumo Squat: how to do it right
In short: A squat with a very wide stance and toes turned out, which loads the glutes and quads in a deeply lengthened position.
How to do it, step by step
- 1Feet clearly wider than shoulders, toes turned out 30-45 degrees, knees tracking in line with your toes.
- 2Chest up, back braced, torso leaning a bit less than in a classic squat.
- 3Go down slowly pushing your knees outward, until thighs are below parallel if your mobility allows.
- 4Brake the end of the descent over 2-3 seconds with no bounce at the bottom.
- 5Come back up by pushing the floor away and squeezing your glutes at the top.
The mistake to avoid
Don't let your knees cave in. Keep them tracking over your feet.
Other common mistakes
- Knees caving inward: push them actively toward your toes to protect the knees and target the glutes.
- Bouncing at the bottom to restart: brake and hold a pause, that's where the muscle works the most.
- Heels lifting off: shift your weight back to the middle of your foot and work on your ankle mobility.
- Range cut short out of fear: lower the weight to really go deep and load the stretch.
Muscles worked
- Main:
- Glutes, Quads
- Supporting:
- Hamstrings
The gluteus maximus is the prime mover, worked hard at the bottom thanks to the wide stance, which accentuates hip extension and abduction. The quads handle knee extension. The adductors, heavily stretched by the sumo position, take an active part. The hamstrings stabilize and assist hip extension.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Deficit Hip Thrust ›
- High Box Step-Up ›
- Dumbbell Lateral Lunge ›
- Dumbbell Forward Lunges ›
- Kettlebell Goblet Walking Lunge ›
Frequently asked questions
How do I do this exercise?
Feet clearly wider than shoulders, toes turned out 30-45 degrees, knees tracking in line with your toes. Chest up, back braced, torso leaning a bit less than in a classic squat. Go down slowly pushing your knees outward, then come back up by pushing the floor away and squeezing your glutes at the top.
How far down should I go?
As low as your mobility lets you go under control, thighs below parallel if possible. Tension is highest at the bottom, when glutes, adductors and quads are the most stretched: that's where the muscle grows. Go for all the range, cut out the bounce and stay 1 second under tension at the low point before coming back up.
I don't feel anything, is that normal?
You should feel a clear stretch in the glutes and inner thighs at the bottom. Don't chase heavy weight, chase perfect range: go deep, slow 3-second tempo, small pause at the bottom. Push your knees outward, you'll feel your glutes work far more than with a heavy half squat.
How fast should I do the movement?
Brake the descent over 2 to 3 seconds, with no bounce or jerk at the bottom. Hold a small one-second pause at the deepest point, then come back up firmly but under control. It's that braking on the stretch that does all the work.
How should I breathe?
Breathe in and hold the air at the top before going down, keep this abdominal bracing through the whole descent and the low point to lock the pelvis. Breathe out on the way up, once past the hardest point.