All Exercises
Sumo Squat
Targets the glutes and inner thighs with a wide-stance squat that builds lower-body strength and hip mobility.
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Main Muscles
- Glutes
- Quadriceps
Supporting Muscles
- Abs
- Calves
- Hamstrings
Workouts with this exercise
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How to perform
- Stand with feet wider than shoulder-width, toes turned out, holding an AguaForce weight with both hands in front of you
- Bend your knees and hips to lower straight down, keeping the weight between your legs
- Lower until your thighs are close to parallel with the floor
- Push through your heels to return to standing
Tips
- Keep your knees tracking in line with your toes
- Keep your chest up and back straight throughout
Sumo Squat FAQ
What muscles does the sumo squat work?
The sumo squat mainly works your glutes and quadriceps, with your abs, calves and hamstrings supporting the movement.
How much water should I put in the weight for the sumo squat?
Fill one AguaForce weight to about 8–11 lb, using the molded fill lines. Start at the low end if you're new to strength training, and pick a level where the last few reps feel hard but your form stays clean. When that gets easy, add about half a cup of water, roughly a quarter pound.
How many sets and reps of the sumo squat should I do?
Aim for 3 sets of 12–15 reps, resting 45–60 seconds between sets. The CDC recommends muscle-strengthening activity at least 2 days a week, so 2–3 non-consecutive days is a good target.