How to do the Sumo Squat
Step by step
- Stand with a wide stance and your toes turned slightly out.
- Keep your chest up and core braced.
- Bend your knees and sit your hips down between your feet.
- Track your knees out over your toes as you lower.
- Drive through your feet to stand back up tall.
The thing people get wrong
Push your knees out over your toes - letting them cave inward is the most common fault in the wide stance.
Coaching cue
Sink your hips straight down between your feet and keep your chest up rather than leaning forward.
Make it easier or harder
- Easier: Use a narrower stance and squat only partway down.
- Harder: Take three seconds to lower on every rep.
Muscles worked
- Primary: Quads, Glutes
- Secondary: Hips, Core
What to do instead
Same job, different movement — useful if you don't have the equipment or it doesn't feel right today.
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.