When you think about leg day or toning your lower body squats are probably the first thing that come to mind. They’re famous for shaping glutes and building powerful quads. But if your inner thighs are still feeling left behind regular squats might not cut it. That’s where the sumo squat swoops in to save the day.
Sumo squats take your standard squat and flip it wide open—literally. By widening your stance and turning your toes out you shift the focus to your inner thighs and glutes in a way that regular squats just can’t touch. If you want that firm toned look along the inside of your legs this simple move is pure gold.
Ready to nail it down Here’s your no nonsense guide to sumo squats how to do them right common mistakes and how to use them to actually see results.
Why Sumo Squats Are So Good for Inner Thighs
Your inner thighs those stubborn muscles that jiggle when you walk or rub together when it’s hot out are called the adductors. They’re notoriously underworked because many leg exercises focus more on the front or back of your thighs.
When you turn your toes out in a wide stance your adductors kick in big time. The wider the stance the more they help you push up from the squat. That’s why sumo squats are a staple move for anyone looking to shape their thighs from all angles.
Another bonus They hit your glutes differently too. So you’re not only working your inner thighs but also rounding out your backside.
How to Do a Perfect Sumo Squat
Getting the basics right is key. A sloppy sumo squat does nothing for your thighs and can even mess with your knees. So slow it down focus on form and get that squeeze where you want it.
Step 1 Stand Wide
Start with your feet wider than shoulder width apart. A good starting point is about twice your hip width.
Point your toes out at about 45 degrees. Play with this angle until it feels natural on your hips and knees.
Step 2 Brace Your Core
Engage your abs like you’re about to take a punch. This keeps your back safe and your torso upright.
Step 3 Drop Your Hips
Bend your knees and push your hips back and down. Imagine you’re lowering onto an invisible chair behind you.
Keep your chest lifted and your shoulders back. Your knees should track in line with your toes never caving inward.
Lower down until your thighs are parallel to the floor or as low as you can go without rounding your back.
Step 4 Push Through Heels
Press through your heels to stand back up. Squeeze your inner thighs and glutes at the top for that extra burn.
Repeat for your desired reps. Go slow and feel every rep.
How Many Should You Do
If you’re new to sumo squats start with 3 sets of 10 to 12 reps using just your bodyweight. Focus on perfect form. When that feels easy you can hold a dumbbell or kettlebell at your chest like a goblet to level it up.
Common Mistakes to Avoid
Most people get a few things wrong when they first try sumo squats. Here’s what to watch for
1 Knees collapsing in
Your knees should follow your toes not cave inward. Push them out slightly as you lower down.
2 Leaning forward
If your chest drops too far forward you’re turning your squat into more of a good morning. Keep your chest up and shoulders back.
3 Feet too narrow
If your stance isn’t wide enough you’ll miss the inner thigh focus. Make sure you step out wider than a normal squat.
4 Bouncing at the bottom
Control every part of the squat. No bouncing out of the bottom. Pause for a second at your lowest point to really feel the stretch.
How to Make Sumo Squats More Challenging
Once you nail the basics it’s time to spice things up. Here are a few ways to make sumo squats even more effective.
Add weight
Hold a dumbbell or kettlebell with both hands at chest level goblet style or hang it between your legs. The added load makes your inner thighs and glutes work harder.
Add a pulse
At the bottom of your squat do a small up and down pulse for 3 to 5 seconds before standing up. This keeps your muscles under tension longer.
Try a sumo squat with calf raise
When you reach the top of your squat lift your heels for a calf raise. This extra move works your calves and challenges your balance.
Use a resistance band
Place a loop band just above your knees. As you squat push your knees outward to keep the band tight. This activates your glutes and thighs even more.
Combine Them With Other Moves
Sumo squats are powerful but they’re even better when combined with other leg and booty work. Here’s a quick routine you can try
1 Sumo Squats 3 sets of 12 reps
2 Reverse Lunges 3 sets of 10 per leg
3 Glute Bridges 3 sets of 15 reps
4 Side Lying Leg Raises 3 sets of 12 per side
5 Finish with an inner thigh stretch
Do this two to three times a week and you’ll notice a difference in your legs and hips fast.
Tips to See Real Results
Sumo squats work but they’re not magic on their own. Here’s what makes them actually pay off
Be consistent
Hit your sumo squats a few times a week. One random session won’t change much but weeks of regular reps will.
Go deep
A half squat does half the job. Work on mobility so you can lower down to at least parallel for full range of motion.
Squeeze at the top
Don’t just stand up and flop back down. Really squeeze your thighs and glutes at the top to get the most from each rep.
Mind your nutrition
If you want visible toned thighs you’ll need to pair strength work with a good diet. Lean protein plenty of water and less processed junk will help show off the shape you’re building.
The Bottom Line
Sumo squats are a simple tweak to your normal squat that can do wonders for your inner thighs and hips. They’re easy to learn work for all levels and can be done anywhere with zero equipment.
Keep your stance wide your form tight and your reps steady and you’ll feel your thighs working in ways they never did before.
So next leg day step wide drop it low and own those sumo squats. Your inner thighs will thank you every time you zip up those jeans or slip into shorts.
