Muscles Worked
Learn more in the Glutes training guide →
Primary
Glutes
Secondary
Quads
Adductors
Hamstrings
Highlighted muscles
How To Perform
- 1 Stand with feet 1.5–2x shoulder-width apart, toes pointed 45 degrees outward.
- 2 Hold a dumbbell or kettlebell at chest height.
- 3 Squat down, keeping knees tracking over the toes.
- 4 Drive back up to standing.
Form Cues
- ✓ Knees must track outward in the same direction as the toes.
- ✓ Chest stays up throughout.
Common Mistakes
- ✗ Knees caving inward.
- ✗ Heels rising — work on hip mobility or use heel elevation.
💡 Professor Splits Says:
Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Sumo Squat, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.
Exercise Alternatives
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Where This Exercise Fits
FAQ
How many sets of Sumo Squat should I do?
3 sets of 12–15 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for glutes. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Sumo Squat target?
Sumo Squat primarily targets the Glutes. Secondary muscles include Quads, Adductors, Hamstrings.
Is Sumo Squat good for beginners?
Sumo Squat is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?
For Sumo Squat, 90 sec of rest between sets is recommended. Compound exercises require more recovery — longer rests (2–3 min) allow better performance on the next set.