Sumo Squats - Exercising the Inside of the Hips

Sumo squats are designed to work out the inside of the thigh. In classic squats with parallel setting of the feet, the main load falls on the quadriceps. In addition, due to the obvious inclination of the body forward, the lower back is actively involved. Sumo technique allows you to redistribute the load from the back muscles to the legs, which is especially important for girls, whose lower back, as a rule, is weaker than for men. Exercise can be performed with a barbell, dumbbells or other weights.

Muscle work

Wide sumo squats distribute the load on the muscle groups of the lower body in a slightly different way than classic squats.

Sumo Squats - Exercising the Inside of the Hips
Sumo squats are most useful for girls, as they work on the inner thighs.

The work of muscles is as follows:

  • Adductors - muscles of the inner thigh.
  • Quadriceps - the muscles of the front of the thigh.
  • Large buttocks - muscles responsible for the shape and size of the buttocks.

  • Additionally, hip biceps (back surface) are included in the work.
  • The calf muscles, back and abs are stabilized.

As already mentioned, this exercise is primarily recommended for girls. It helps to correct the problem area (thighs from the inside), tighten the muscles of the buttocks, make the legs slim and attractive.

Pros and Cons

Sumo squats performed with a barbell or dumbbells, intensively affect the muscles of the lower body, affecting those areas that, when performing the classic version of the exercise, remain unused.

Sumo Squats - Exercising the Inside of the Hips

In general, the following can be distinguished from the advantages of performing this movement:

  • Comprehensive study of the muscles of the legs, hips and buttocks. Strengthening the traditional female problem area - the inner thigh.
  • Development of flexibility of the hip joints, improved mobility.
  • Improvement of blood circulation in the lower body. This affects both the condition of the skin and the health of the pelvic organs.

  • Undemanding exercise to inventory. You can do squats with a wide setting of legs with a barbell, dumbbells, a kettlebell, a bag, etc. They are great for home leg training.

Of the minuses, the following can be noted:

  • The technique of performing the exercise is more complicated than with classic squats. In particular, to do a wide squat without bringing the knees in, at least basic physical training is required.

  • The load on the knee and hip joints that are not in the most familiar position. In ordinary life, as a rule, we don’t have to squat with legs wide apart.

The weight for the exercise should be taken a little less than for classic squats. It’s better to practice the technique without any additional burdening or with an empty bar.


Stand upright while maintaining a natural deflection in the lower back.

Spread your legs to the sides, and feet extend outward. As for the specific width of the legs and the angle of the feet, the recommendations are as follows: since everyone has different flexibility, these parameters are selected empirically. Try to put your legs wider than your shoulders, and turn your socks outward 45 degrees, sit down a couple of times without weight. If you were able to bring your hips to the parallel with the floor and did not feel any discomfort in your knees or anywhere else, you can use this position.

Sumo Squats - Exercising the Inside of the Hips


  1. So, you put your legs wide and spread your socks to the sides.

    If you are doing an exercise with a barbell, the bar should lie on the back muscles just below the neck. When using dumbbells, they can either be lowered on outstretched arms in front of the body, so that when squatting the weight passes between the legs, or even take one dumbbell by the disk and also lower it in front of the body. The second option is generally more convenient.

  2. On inhaling, trying to lean forward minimally, do a squat to the level where your hips are parallel to the floor. In this case, the knees are strictly in the same plane with the socks and do not come together inward.

    This moment is extremely important. Pull your pelvis back as far as possible with your flexibility.

  3. As you exhale, slowly rise from the bottom.

Perform this exercise 10-15 times in 3-4 approaches.

If you squat below the parallel to the floor, the gluteal muscles are more involved.

But the load on the knees will increase significantly. Therefore, this is not recommended. This exercise is still aimed at strengthening the inner surface of the thigh. For girls who want to work mainly on the buttocks, one can recommend the gluteal bridge, wide lunges, Bulgarian lunges, raising bent legs up from a position on all fours.

It is also worth mentioning the place of this exercise in training the legs and buttocks.

If you perform classic squats, you can alternate them with sumo squats, for example, by week. If you avoid regular squats, so as not to overdo the quadriceps, use sumo as the main basic exercise on the lower body. That is, the application of this exercise depends on your goals and objectives. Despite the exotic name, this is, in fact, a form of squats with a barbell, that is, a rather difficult exercise that involves a large mass of muscles. It is performed at the beginning of the workout.

Important points

In conclusion, it is worth adding a few recommendations to make wide squats as effective and safe as possible:

  • During the movement, body weight is on the heels. When you are pushing from the bottom of the squat, you are doing this by resting your heels on the floor.
  • Watch your foot position. Your lower legs are parallel to your feet. Otherwise, a knee injury is very likely.

  • Keep your back straight, bending in the lower back. Try not to bend the body forward more than 45 degrees.
  • Before doing the exercise, be sure to do a warm-up and short stretch. Pay particular attention to stretching the inner thigh.
  • For sumo squats with a barbell or dumbbells, less weight is used than in classic squats.

    For girls, you can recommend starting without weight or with an empty bar.

  • The gaze while moving is directed forward. No need to lower your head.

Sumo Squats - Exercising the Inside of the Hips

Following these simple rules will help you complete the exercise correctly. And the ideal technique, in turn, will allow you to carefully work out the inner surface of the thighs, strengthen the muscles of the legs and buttocks.

Performing this exercise with a barbell, one or two dumbbells, you will achieve maximum results.



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