Bodyweight Sumo Squat (Legs)

The bodyweight Sumo squat is an awesome exercise which targets the quadriceps. But the glutes, hamstrings, and calves also get worked since these muscles are secondary movers in the movement. Now, this exercise can be performed by anyone and it’s a safer alternative to the barbell Sumo squat for beginners because the risk of injury is reduced.

The standard Sumo squat is originally closer to the deadlift in nature since you pull the bar from the ground rather than squatting the bar. But it’s a much safer alternative since you are pulling from closer to your center of gravity which alleviates stress on the spine.

The bodyweight Sumo squat is a great exercise for improving leg development, and it’s highly recommended.

In this Exercise

• Target Muscle Group: Quadriceps
• Type: Strength
• Mechanics: Compound
• Equipment: N/A
• Difficulty: Beginner

Exercise Instructions

1. Stand with your feet pointed outward and legs slightly wider than shoulder-width distance apart.
2. Hold your arms straight out in front of you and keep your back straight.
3. Squat down until your legs are slightly lower than parallel to the floor while inhaling.
4. Then squat back up through your heels to the starting position but don’t lock your knees out at the top. Exhale during this portion of the exercise.
5. Repeat for the desired number of reps.

Variations & Tips

• You can hold dumbbells in your hands for added resistance.
• Make sure your back is straight and keep your core tight during the movement.
• You can place your hands anywhere as long as you can maintain proper form.
• The bodyweight sumo squat targets more of the inner thighs when compared to the traditional squat due to the outward foot position.
• The standard barbell Sumo squat is closer to a deadlift since you pull the bar from the ground, but it’s a safer alternative due to performing the lift closer to your center of gravity.
• The glutes, hamstrings, and calves also get worked since this exercise is a lower body pressing movement.

Watch: How to do the bodyweight sumo squat