Ever tried squatting like a sumo wrestler? The sumo squat is your shortcut to stronger glutes, powerful hips, and sculpted inner thighs — all without wrecking your knees. The short answer: it builds strength and shape fast. Grab one of our best-selling fixed barbells and let’s perfect your stance.
The sumo squat flips the usual squat stance. Feet go wide, toes turn out, and your legs do a little “open the gate” move as you drop into the rep.
You keep your chest tall, sit back and down, then push the floor away like you’re trying to crack a walnut under your heels.
It looks simple but the burn tells the truth fast.
Traditional squats hit quads hard.
Sumo squats? They spread the love to your inner thighs and glutes.
The goblet squat vs sumo squat debate is fun, but the real answer is both — goblet builds technique, sumo builds shape.
If you’ve ever thought, “Why don’t my glutes look like they should after all these squats?”
Enter: the sumo stance.
It opens your hips, reduces lower-back crankiness, and gives your inner thighs a job they can’t skip.
Going heavy? Choose a barbell sumo squat.
Learning the pattern? A dumbbell sumo squat keeps your torso honest.
Training at home? A kb sumo squat is easy to set up and still spicy.
If you’ve ever asked what do sumo squats target?
Here’s your answer: glutes, quads and hams — a triple-threat for leg days that actually shape your lower half.
Your adductors (inner thighs) fire like they’re trying to squeeze a watermelon.
Your core keeps everything stacked and steady.
Your calves pitch in to keep the heels down.
Standard squats light up the quads.
Sumo squats hit the glutes more directly and add that inner thigh thickness most people are missing.
More hip power means faster sprints, stronger jumps, and better control when changing direction.
Your body learns to push — hard — through the ground.
Feet wider than shoulders.
Toes out slightly — like a comfortable turnout stance.
Grab your load: barbell sumo squat, DB between legs, or KB.
Sit down between your legs instead of folding forward.
Pretend you’re trying to show a logo on your shirt to the wall ahead.
Push the floor away.
Squeeze glutes at the top like you’re trying to win a contest.
If your heels lift — stance is too wide or ankles need love.
Stay tall, brace tight.
Knees caving? Think “knees to pinky toes.”
Depth missing? Use a box as your landing pad.
Go here when confidence and technique are dialed in.
Hold one dumbbell like a kettlebell — quick setup and great control.
Similar to DB but the handle is friendlier on the wrists.
Stand on plates to unlock deeper range — and deeper glute burn.
Helps you stay honest with depth and torso positioning.
Pause at the bottom for one Mississippi and feel your glutes wake up.
Your shoulders will thank you — perfect if back squats feel cranky.
An excellent “fix your squat form” teacher.
More upright spine, more quads, more core.
Still the king for overall leg strength — pair it with sumo to rule all.
Pick sumo for glutes and inner thigh focus.
Pick front/back for heavier strength progress.
New lifters: 3×10 with a kettlebell or dumbbell.
Hypertrophy: 4×8–12 barbell sumo squat.
Strength: 5×5 and rest like a champ.
First on glute day.
After hip hinges on leg day.
Or as your main lift if lower back is sensitive.
Slow the descent.
Add pauses.
Loop a band around your knees to train knee-out control.
Boom — upgrades unlocked.
Here’s the truth: most people barely train adductors.
Sumo squats fix that and help create strong, powerful hips.
Less forward lean = fewer lower-back complaints.
Your spine will be cheering.
Think stronger sprints, harder jumps, and faster cuts.
Less mobility required, more results delivered.
Warm up with Cossack squats and hip openers.
Ankles matter too — no heel pop allowed.
If form falls apart — reduce load now, PR later.
Your joints always tell the truth.
Mini-band walks, goblet prying squats, ankle rocks — quick and effective.
Start with a Fixed Straight Bar while learning balance, then upgrade to a full-loading barbell.
Sized right for sumo setups — and easy to move in any home gym.
Exact loading. Smooth progression.
Pick bumpers if you’re lifting in a shared space.
Strong lifts deserve strong gear — and these brands deliver.
Best pricing, no games. Ask anytime.
Aesthetic and performance goals meet right here.
Sumo squat benefits hit both with one lift.
One gives shape, the other gives power.
Together? Magic.
Test it in your next session — glutes will be sending feedback tomorrow.
Great price, great support, fast shipping!
awesome plates members super happy
This machine needs to be at more gyms! It's a seriously great workout.
This pair of 6 lb Power Systems deluxe vinyl weights are the kind we use at the senior center I exercise at. I wanted my own pair for my workouts at home. I just got them this month/Sept. I had to wait a few months to receive them, but they are great and just what I was looking for.
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