Sumo Squat

Muscles worked by the Sumo Squat

Primary

GlutesGluteus MaximusQuadsQuadriceps Femoris

Secondary

Lower BackErector SpinaeGlute MediusGluteus MediusHamstringsHamstring Muscles

Also called: glute, glutes, gluteus maximus, buttocks, butt, quad.

Equipment

Barbell

Also called: bar, olympic barbell, straight bar, olympic bar, power bar.

How to do the Sumo Squat

1. Stand with feet wider than shoulder-width and toes turned out.
2. Hold a barbell across your upper back.
3. Brace your core and keep your chest up.
4. Bend at the hips and knees to lower into a deep squat.
5. Drive through your heels to stand back up.
6. Repeat for the desired number of reps.

Form tips

• Push your knees outward in line with your toes.
• Keep the bar path vertical over the middle of your feet.
• Avoid letting your lower back round at the bottom of the squat.

At a glance

Sumo Squat in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Banded Squat
• Barbell Back Squat
• Bodyweight Squat
• Box Squat
• Bulgarian Split Squat
• Dumbbell Front Squat
• Dumbbell Pistol Squat
• Dumbbell Split Squat

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "sumo-squat",
  "name_en": "Sumo Squat",
  "name_de": "Sumo-Kniebeuge",
  "name_es": "Sentadilla Sumo",
  "description_en": "A barbell squat performed with a wide stance and turned-out toes, emphasizing the glutes and quads.",
  "description_de": "Eine Kniebeugen-Variante mit Langhantel, breitem Stand und nach außen gedrehten Fußspitzen für Gesäß und Oberschenkel.",
  "description_es": "Una sentadilla con barra y postura amplia con las puntas hacia afuera, que enfatiza glúteos y cara interna de los muslos.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "barbell",
  "body_part": "upper_legs",
  "primary_muscles": [
    "gluteus_maximus",
    "quadriceps"
  ],
  "secondary_muscles": [
    "erector_spinae",
    "gluteus_medius",
    "hamstrings"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "variation_group": "squat",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Stand with feet wider than shoulder-width and toes turned out.",
    "Hold a barbell across your upper back.",
    "Brace your core and keep your chest up.",
    "Bend at the hips and knees to lower into a deep squat.",
    "Drive through your heels to stand back up.",
    "Repeat for the desired number of reps."
  ],
  "instructions_de": [
    "Stehe breiter als schulterbreit, Zehen nach außen gedreht.",
    "Halte eine Langhantel auf dem oberen Rücken.",
    "Spanne den Core an und halte die Brust oben.",
    "Beuge Hüfte und Knie, um tief in die Kniebeuge zu gehen.",
    "Drücke durch die Fersen zurück in den Stand.",
    "Wiederhole für die gewünschte Anzahl an Wiederholungen."
  ],
  "instructions_es": [
    "Párate con los pies más anchos que el ancho de los hombros y los pies apuntando hacia afuera.",
    "Sostén una barra sobre la parte superior de la espalda.",
    "Contrae el core y mantén el pecho arriba.",
    "Dobla caderas y rodillas para bajar a una sentadilla profunda.",
    "Empuja a través de los talones para volver a la posición de pie.",
    "Repite el número de repeticiones deseado."
  ],
  "tips_en": [
    "Push your knees outward in line with your toes.",
    "Keep the bar path vertical over the middle of your feet.",
    "Avoid letting your lower back round at the bottom of the squat."
  ],
  "tips_de": [
    "Drücke die Knie aktiv nach außen über die Fußspitzen.",
    "Bleibe mit dem ganzen Fuß fest am Boden stehen.",
    "Gehe nur so tief, wie dein Rücken neutral bleibt."
  ],
  "tips_es": [
    "Abre las puntas de los pies y empuja las rodillas hacia afuera.",
    "Mantén el pecho alto y el core firme.",
    "Baja en profundidad flexionando caderas y rodillas a la vez."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/sumo-squat-start.webp",
      "peak": "images/flat/sumo-squat-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "sumo-squat");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.