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Sumo Squat Strength Standards for Men and Women

Discover how your Sumo Squat performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Sumo Squat Strength Level

Calculate Your Sumo Squat Strength

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Sumo Squat Weight Standards

Compare your Sumo Squat performance to these weight standards and see where you stand.

LevelWeight
Beginner61 lbs
Novice129 lbs
Intermediate230 lbs
Advanced362 lbs
Elite517 lbs

Sumo Squat Bodyweight Ratio Standards

See how your Sumo Squat strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner0.25
Novice0.75
Intermediate1.25
Advanced2.00
Elite3.00
LevelBodyweight Ratio
Beginner0.25
Novice0.50
Intermediate0.75
Advanced1.25
Elite2.00

Sumo Squat Standards by Bodyweight

Find the Sumo Squat strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs27 lbs70 lbs142 lbs241 lbs360 lbs
120 lbs34 lbs82 lbs158 lbs262 lbs387 lbs
130 lbs41 lbs93 lbs174 lbs283 lbs412 lbs
140 lbs48 lbs104 lbs190 lbs303 lbs436 lbs
150 lbs55 lbs115 lbs205 lbs322 lbs459 lbs
160 lbs62 lbs126 lbs219 lbs340 lbs481 lbs
170 lbs69 lbs136 lbs234 lbs358 lbs502 lbs
180 lbs77 lbs147 lbs247 lbs375 lbs523 lbs
190 lbs84 lbs157 lbs261 lbs392 lbs542 lbs
200 lbs91 lbs167 lbs274 lbs408 lbs561 lbs
210 lbs98 lbs177 lbs287 lbs424 lbs580 lbs
220 lbs105 lbs187 lbs299 lbs439 lbs598 lbs
230 lbs112 lbs197 lbs311 lbs454 lbs615 lbs
240 lbs119 lbs206 lbs323 lbs468 lbs632 lbs
250 lbs126 lbs215 lbs335 lbs482 lbs648 lbs
260 lbs133 lbs224 lbs346 lbs496 lbs664 lbs
270 lbs140 lbs233 lbs357 lbs509 lbs679 lbs
280 lbs147 lbs242 lbs368 lbs522 lbs694 lbs
290 lbs153 lbs250 lbs379 lbs535 lbs709 lbs
300 lbs160 lbs259 lbs389 lbs547 lbs723 lbs
310 lbs166 lbs267 lbs400 lbs559 lbs737 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs25 lbs53 lbs97 lbs157 lbs227 lbs
100 lbs28 lbs57 lbs103 lbs164 lbs237 lbs
110 lbs30 lbs61 lbs108 lbs171 lbs245 lbs
120 lbs32 lbs65 lbs114 lbs178 lbs253 lbs
130 lbs35 lbs68 lbs118 lbs184 lbs260 lbs
140 lbs37 lbs72 lbs123 lbs189 lbs267 lbs
150 lbs39 lbs75 lbs127 lbs195 lbs274 lbs
160 lbs41 lbs78 lbs131 lbs200 lbs280 lbs
170 lbs43 lbs81 lbs135 lbs205 lbs286 lbs
180 lbs45 lbs84 lbs139 lbs210 lbs291 lbs
190 lbs47 lbs87 lbs143 lbs214 lbs297 lbs
200 lbs49 lbs89 lbs146 lbs219 lbs302 lbs
210 lbs51 lbs92 lbs150 lbs223 lbs307 lbs
220 lbs53 lbs94 lbs153 lbs227 lbs311 lbs
230 lbs54 lbs97 lbs156 lbs230 lbs316 lbs
240 lbs56 lbs99 lbs159 lbs234 lbs320 lbs
250 lbs58 lbs101 lbs162 lbs238 lbs324 lbs
260 lbs59 lbs104 lbs165 lbs241 lbs328 lbs

Sumo Squat Standards by Age

Discover how Sumo Squat strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1553 lbs111 lbs197 lbs310 lbs441 lbs
2059 lbs126 lbs224 lbs353 lbs504 lbs
2561 lbs129 lbs230 lbs362 lbs517 lbs
3061 lbs129 lbs230 lbs362 lbs517 lbs
3561 lbs129 lbs230 lbs362 lbs517 lbs
4061 lbs129 lbs230 lbs362 lbs517 lbs
4558 lbs122 lbs218 lbs344 lbs491 lbs
5055 lbs115 lbs206 lbs323 lbs461 lbs
5552 lbs107 lbs191 lbs300 lbs427 lbs
6048 lbs99 lbs175 lbs274 lbs391 lbs
6544 lbs90 lbs159 lbs249 lbs354 lbs
7040 lbs82 lbs144 lbs224 lbs318 lbs
7537 lbs74 lbs129 lbs201 lbs286 lbs
8034 lbs67 lbs117 lbs181 lbs256 lbs
8532 lbs61 lbs105 lbs163 lbs231 lbs
9029 lbs56 lbs96 lbs148 lbs209 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1531 lbs61 lbs104 lbs161 lbs228 lbs
2035 lbs68 lbs118 lbs183 lbs260 lbs
2535 lbs70 lbs121 lbs188 lbs266 lbs
3035 lbs70 lbs121 lbs188 lbs266 lbs
3535 lbs70 lbs121 lbs188 lbs266 lbs
4035 lbs70 lbs121 lbs188 lbs266 lbs
4534 lbs67 lbs115 lbs179 lbs253 lbs
5032 lbs63 lbs109 lbs168 lbs238 lbs
5531 lbs59 lbs101 lbs156 lbs221 lbs
6029 lbs55 lbs93 lbs144 lbs203 lbs
6527 lbs50 lbs85 lbs131 lbs184 lbs
7025 lbs46 lbs77 lbs118 lbs166 lbs
7523 lbs42 lbs70 lbs107 lbs149 lbs
8022 lbs39 lbs64 lbs96 lbs134 lbs
8520 lbs36 lbs58 lbs87 lbs121 lbs
9019 lbs33 lbs53 lbs79 lbs110 lbs

Sumo Squat Overview

Sumo Squats are a lower body exercise that targets the inner thighs, glutes, and quadriceps by widening your stance and squatting deeply with toes turned out.

Muscles Worked

Equipment Needed

None

How To Perform the Sumo Squat

  1. Start by standing with your feet wider than shoulder-width apart and your toes pointed out at a 45-degree angle.
  2. Engage your core and keep your chest upright while you slowly bend your knees and push your hips back to lower into a squat.
  3. Continue lowering until your thighs are parallel to the ground or as low as your flexibility allows while keeping your knees aligned with your toes.
  4. Press through your heels to return to the starting position, fully extending your knees and hips.
  5. Inhale as you lower into the squat and exhale as you press back up to the starting position.

Want to perfect your form? Check out our detailed guide on Sumo Squat for proper technique and tips.

Pro Tips for Sumo Squat

  • Ensure your knees stay aligned with your toes to avoid injury.
  • Keep your chest upright and back straight throughout the movement.
  • Engage your core to maintain balance and stability.
  • Adjust the depth of your squat according to your flexibility and comfort level.

Compare Other Exercises

Exercise Comparison

Ready to Improve Your Sumo Squat?

Use our strength calculator above to find your current level, then follow our tips to boost your performance! Calculate Your Strength Now
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