{"id":48511,"date":"2022-12-27T11:02:20","date_gmt":"2022-12-27T11:02:20","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=48511"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"sumo-squat-muscles-worked","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/sumo-squat-muscles-worked\/","title":{"rendered":"Sumo Squat Muscles Worked: How To Get The Most From Your Workout"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/sumo-squat-muscles-worked\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/sumo-squat-muscles-worked\/#What_Muscles_Do_Squats_Work\" >What Muscles Do Squats Work?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/sumo-squat-muscles-worked\/#What_Are_The_Sumo_Squat_Muscles_Worked\" >What Are The Sumo Squat Muscles Worked?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/sumo-squat-muscles-worked\/#How_Do_You_Perform_A_Squat_Correctly\" >How Do You Perform A Squat Correctly?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/sumo-squat-muscles-worked\/#How_Is_A_Sumo_Squat_Performed\" >How Is A Sumo Squat Performed?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/sumo-squat-muscles-worked\/#What_Are_The_Benefits_Of_Doing_Sumo_Squats\" >What Are The Benefits Of Doing Sumo Squats?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/sumo-squat-muscles-worked\/#Are_Sumo_Squats_Better_Than_Regular_Squats\" >Are Sumo Squats Better Than Regular Squats?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/sumo-squat-muscles-worked\/#Should_I_Squeeze_My_Glutes_When_Squatting\" >Should I Squeeze My Glutes When Squatting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/sumo-squat-muscles-worked\/#Sumo_Squat_Variations_For_The_Most_Benefit\" >Sumo Squat Variations For The Most Benefit<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/sumo-squat-muscles-worked\/#1_Goblet_Squat\" >1. Goblet Squat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/sumo-squat-muscles-worked\/#2_Dumbbell_Sumo_Squat\" >2. Dumbbell Sumo Squat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/sumo-squat-muscles-worked\/#3_Reverse_Jack_Sumo_Squats\" >3. Reverse Jack Sumo Squats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/sumo-squat-muscles-worked\/#4_Sumo_Squat_Thrust\" >4. Sumo Squat Thrust<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/sumo-squat-muscles-worked\/#5_Sumo_Rotational_Squats\" >5. Sumo Rotational Squats<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/sumo-squat-muscles-worked\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Leg day is a massive workout for some of us, with various exercises and equipment to see us through to the results we want. That said, targeting those inner thigh muscles can be tricky. With the sumo squat, hitting them will be a summer\u2019s breeze. The sumo squat muscles worked include those pesky adductor muscles, bringing us those elusive results we so much hope to see. <\/span><span style=\"font-weight: 400;\">Like a regular squat, sumo squats are a powerhouse exercise for the lower body, producing tremendous results from the calves to the glutes. Additionally, you will see results in your core from the need to stay balanced and upright. With the many available variations, this exercise should never get boring. <\/span><span style=\"font-weight: 400;\">The focus here will be on the difference between regular squats and sumo squats, including which is better. How to perform each exercise will also be explained, as well as which muscle groups they target. We will cover several variations of the sumo squat to help keep your workout routine fresh. Read on for everything you need to know about the sumo squat.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Sumo_Squat_Muscles_Worked\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Sumo_Squat_Muscles_Worked\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Muscles_Do_Squats_Work\"><\/span><strong>What Muscles Do Squats Work?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Squats are a compound bodyweight exercise primarily targeting the lower body muscles, including the hamstrings, glutes, calves, and quadriceps. Additional muscles targeted are those in the lower back, sides, and abdomen. These exercises are considered an essential component of a strength routine as they increase leg and glute size while developing power and strength. They also offer many benefits when performed correctly, leading to their consideration as <a href=\"https:\/\/betterme.world\/articles\/squats-workout-plan\/\">whole-body exercises<\/a> (<\/span><a href=\"https:\/\/www.acefitness.org\/resources\/everyone\/blog\/3578\/5-ways-to-supercharge-the-squat\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/features\/how-to-do-lunges-squats-hip-bridges\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). These benefits include the following:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You will build your glutes, making them more powerful, leading to better jumping and increased running speeds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squats will also improve your daily mobility and balance.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In addition to strengthening muscles, you will also increase the strength of your connective tissues, improving injury resistance.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This routine has many variations, allowing you to expand your workout to get the most out of it. With all the squats muscles worked, you will want to incorporate this exercise or its variations into your routine (<\/span><a href=\"https:\/\/www.acefitness.org\/resources\/everyone\/blog\/3578\/5-ways-to-supercharge-the-squat\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_Sumo_Squat_Muscles_Worked\"><\/span><strong>What Are The Sumo Squat Muscles Worked?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Sumo squats are a popular variation of the traditional <a href=\"https:\/\/betterme.world\/articles\/hindu-squats-benefits\/\">squat<\/a>, working for a slightly different muscle group. For this exercise, you will see results in your inner thighs, which you will not get from a regular squat. Additionally, it will target your calves, hamstrings, quadriceps, glutes, and hips (<\/span><a href=\"https:\/\/www.healthline.com\/health\/fitness-exercise\/sumo-squat-exercises#how-to\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Sumo_Squat_Muscles_Worked\"><img decoding=\"async\" class=\"aligncenter wp-image-32574 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/11-1024x576.jpg\" alt=\"sumo squat muscles worked\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/11.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/11-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/11.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/11-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/11.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_You_Perform_A_Squat_Correctly\"><\/span><strong>How Do You Perform A Squat Correctly?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Squats can be highly beneficial to you if you perform them correctly. You will be unable to effectively perform variations on this <a href=\"https:\/\/betterme.world\/articles\/dumbbell-squat-variations\/\">exercise<\/a> if you do not master this technique first. To complete a squat the right way, follow these steps:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width or slightly farther apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands behind your head.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your knees and hips like you are getting ready to sit in a chair.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintain a straight spine with no forward curvature.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your chin up while squatting as low as possible and pushing your weight onto your heels.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly rise to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of repetitions and sets.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">You should keep your core engaged throughout to help maintain a straight spine. Do not let your knees pass your toes, maintaining the proper form (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/features\/how-to-do-lunges-squats-hip-bridges\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Improper technique can lead to knee pain. To avoid this, you should ensure that your knees remain aligned with your feet during the exercise. When <a href=\"https:\/\/betterme.world\/articles\/6-week-squat-program\/\">using weights<\/a>, it is very easy to cause injury to the knees or back from an improper technique (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/benefits-of-squats\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/half-squat-vs-full-squat\/\"><i>Half Squat Vs. Full Squat \u2013 What Should You Include In Your Workout Routine?<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Is_A_Sumo_Squat_Performed\"><\/span><strong>How Is A Sumo Squat Performed?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As you can probably imagine, there is some difference in how a sumo squat is performed from a traditional squat, but there are still similarities between the two.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin by assuming a <a href=\"https:\/\/betterme.world\/articles\/90-days-squat-challenge\/\">traditional squat<\/a> position. Your feet should be shoulder-width apart with your toes pointed forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Join your hands together at your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Widen your stance to 3 &#8211; 4 feet by stepping to the side with your right foot. Your stance must be, at minimum, wider than hip-width.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Turn your toes away from the center of your body by 45 degrees but keep your knees over your toes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your spine neutral and core engaged, lower yourself into a squat position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower yourself until your thighs become parallel to the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the position for a couple of seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your glutes and press up to stand, driving through your heels.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for your desired number of repetitions and sets.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">You can easily modify this <a href=\"https:\/\/betterme.world\/articles\/28-days-squat-challenge\/\">exercise<\/a> to include weights or additional movements that make it more taxing, getting even more benefits. If you add weights for resistance, ensure that your back can maintain its neutral alignment with no forward curvature. If not, you will need to adjust the weight to a lighter amount (<\/span><a href=\"https:\/\/www.healthline.com\/health\/fitness-exercise\/sumo-squat-exercises#how-to\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Sumo_Squat_Muscles_Worked\"><img decoding=\"async\" class=\"aligncenter wp-image-32575 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/10-2-1024x576.jpg\" alt=\"sumo squat muscles worked\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/10-2.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/10-2-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/10-2.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/10-2-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/10-2.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_Benefits_Of_Doing_Sumo_Squats\"><\/span><strong>What Are The Benefits Of Doing Sumo Squats?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Sumo squats offer the same benefits as a traditional squat but have the bonus of working the adductor muscles. The extra advantages of incorporating the sumo squat into your <a href=\"https:\/\/betterme.world\/articles\/bodyweight-squats\/\">exercise<\/a> regimen include the following:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You can do them anywhere, as they are just as effective with the use of body weight. There is no need to use gym equipment; however, you can add a dumbbell or kettlebell. This would increase the dumbbell sumo squat muscles worked.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The extra-wide stance increases the upright position of your upper body, which forces your core muscles to stay engaged throughout the full range of motion.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">This exercise is ideal for those looking for an easy way to target their inner thigh muscles. It is more suitable than many other lower-body exercises in activating the adductor muscles (<\/span><a href=\"https:\/\/www.healthline.com\/health\/fitness-exercise\/sumo-squat-exercises#how-to\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Are_Sumo_Squats_Better_Than_Regular_Squats\"><\/span><strong>Are Sumo Squats Better Than Regular Squats?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Sumo squats are not necessarily better than regular squats. Instead, they offer a viable alternative to working different muscle groups. Whereas the regular squat cannot effectively target the inner thigh muscles, the sumo squat has them as its primary focus.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When deciding between the two, you need to consider the muscles worked in the sumo squat vs. regular squat. Doing this will help you choose the more practical option for the muscle group you are trying to target.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Both exercises are powerhouses when it comes down to building and strengthening lower body muscles. If you are interested in working your adductor muscles, you will want to select the sumo squat. If those muscles are not a priority, then a regular squat is perfect (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/benefits-of-squats\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>Whether you\u2019re looking to simply pep up your fitness routine, jazz up your diet with mouth-watering low-calorie recipes or want to get your act together and significantly drop that number on your scale \u2013 BetterMe app has got you covered! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Sumo_Squat_Muscles_Worked\">Improve your body<\/a> and revamp your life with us!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Sumo_Squat_Muscles_Worked\"><img decoding=\"async\" class=\"aligncenter wp-image-32554 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/7-7-1024x576.jpg\" alt=\"sumo squat muscles worked\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/7-7.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/7-7-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/7-7.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/7-7-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/7-7.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Should_I_Squeeze_My_Glutes_When_Squatting\"><\/span><strong>Should I Squeeze My Glutes When Squatting?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It is essential to check your squat form before taking on any variations or adding any weight. Do this by standing in front of a mirror while performing the <a href=\"https:\/\/betterme.world\/articles\/bodyweight-squat-variations\/\">exercise<\/a> to verify that your heels remain on the ground and your knees never go beyond your toes. Ensure that your thighs lower to parallel with the floor.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Once you verify your form is correct, you can begin to stand. At this point, you should be pushing your heels into the ground for more force. At the top of the squat, when you are reaching the full standing position, focus on squeezing your glutes. You will squeeze your glutes during a squat, but not until the tail end of the move (<\/span><a href=\"https:\/\/www.acefitness.org\/resources\/everyone\/blog\/5564\/squat-variations-6-effective-squat-variations-to-try\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sumo_Squat_Variations_For_The_Most_Benefit\"><\/span><strong>Sumo Squat Variations For The Most Benefit<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Many sumo squat variations can be as simple as adding some weight to the addition of more complicated movements. As you build your endurance with a regular sumo squat, changing things up with one of these variations will increase your resistance and make your workout more enjoyable.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Goblet_Squat\"><\/span><strong>1. Goblet Squat<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This variation of the sumo squat requires the use of a dumbbell. Remember, a sumo squat with dumbbell muscles worked is more remarkable than those without the extra weight, which makes this exercise more challenging and rewarding.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin with your feet roughly shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a dumbbell vertically in front of your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your elbows close to your ribs and your back straight, lower into a squat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower yourself until your hips are below your knees.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pushing both feet into the floor, return to your original position (<\/span><a href=\"https:\/\/www.acefitness.org\/resources\/everyone\/exercise-library\/362\/goblet-squat\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"2_Dumbbell_Sumo_Squat\"><\/span><strong>2. Dumbbell Sumo Squat<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise is like a regular sumo squat, except for using a dumbbell.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin with your feet positioned wider than your hips and your toes pointed 45 degrees to the sides.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Holding one dumbbell with both hands, extend your arms toward the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your knees until your thighs are parallel to the floor while maintaining a straight, neutral spine position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Straighten your legs and return to the starting position.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">You must keep your arms straight and close to your body for the entire move. Do not let your knees go beyond your toes (<\/span><a href=\"https:\/\/www.acefitness.org\/resources\/pros\/expert-articles\/5875\/5-variations-of-the-body-weight-squat\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can substitute with a kettlebell if you do not have a dumbbell. The kettlebell sumo squat muscles worked will be the same as those with a dumbbell.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/front-squat-vs-back-squat\/\"><i>Front Squat Vs Back Squat \u2013 Which One Is Better For You<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Sumo_Squat_Muscles_Worked\"><img decoding=\"async\" class=\"aligncenter wp-image-32543 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/7-4-1024x576.jpg\" alt=\"sumo squat muscles worked\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/7-4.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/7-4-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/7-4.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/7-4-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/7-4.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Reverse_Jack_Sumo_Squats\"><\/span><strong>3. Reverse Jack Sumo Squats<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise mixes jumping with a sumo squat for more muscle-burning activity.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin with your feet a little more than shoulder-width apart. Turn your toes out at 45-degree angles.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and hinge at the hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your knees and lower into a sumo squat position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">With your hands positioned in front of your chest and your palms together, jump your feet together.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rise on your toes, sweep your arms overhead, and bring your thumbs together.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reverse the movement directly into a sumo squat.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"4_Sumo_Squat_Thrust\"><\/span><strong>4. Sumo Squat Thrust<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">While you may not enjoy burpees, this exercise will surely get the blood flowing and the heart pumping.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin with your feet wider than shoulder width and your toes at 45-degree angles outward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your core engaged, lower into a sumo squat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jump back into a high plank position while maintaining a neutral spine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reverse the burpee.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rise back up to the beginning position (<\/span><a href=\"https:\/\/www.acefitness.org\/resources\/everyone\/blog\/5309\/the-no-equipment-needed-workout\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"5_Sumo_Rotational_Squats\"><\/span><strong>5. Sumo Rotational Squats<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">To correctly perform this exercise, you will have to master traditional squatting.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin by standing with your feet slightly wider than hip-width apart and your arms at your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drop into a sumo squat position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pushing up through the balls of your feet, rotate your body forward and pivot 180 degrees. You should be in the beginning position facing the opposite direction.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drop once again into a sumo squat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat step 3 in the opposite direction to return to your starting position (<\/span><a href=\"https:\/\/www.acefitness.org\/resources\/everyone\/exercise-library\/129\/sumo-rotational-squats\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ol>\n<p><strong>If you struggle to even flirt with the idea of giving up your favorite foods or working out till your legs give way \u2013 BetterMe app is here to breathe a fresh perspective into the way you view the weight loss process! Check out the app and <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Sumo_Squat_Muscles_Worked\">experience the fun side of fitness and dieting<\/a> with BetterMe!<\/strong><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Squats are essential for a well-rounded leg workout. They work a variety of essential lower body muscles. However, switching things up a bit with the sumo squat will target those illusive inner thigh muscles. <\/span><span style=\"font-weight: 400;\">The sumo squat muscles worked include not only the adductor muscles but also work your abdominal, back, side, calf, thigh, and hip muscles. Performing sumo squats effectively targets almost your entire body while getting excellent results on a hard-to-target muscle group. <\/span><span style=\"font-weight: 400;\">This exercise is essential for any workout routine. So, when will you add it to yours?<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Sumo_Squat_Muscles_Worked\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>Leg day is a massive workout for some of us, with various exercises and equipment to see us through to the results we want. That said, targeting those inner thigh muscles can be tricky. With the sumo squat, hitting them will be a summer\u2019s breeze. The sumo squat muscles worked include those pesky adductor muscles, [&hellip;]<\/p>\n","protected":false},"author":55,"featured_media":48512,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[179],"class_list":["post-48511","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Sumo Squat Muscles Worked: How To Get The Most From Your Workout - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 SUMO SQUAT MUSCLES WORKED \u27a4 go above and beyond those worked by traditional squats, making the sumo squat an essential exercise to add to your routine.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/sumo-squat-muscles-worked\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Sumo Squat Muscles Worked: How To Get The Most From Your Workout\" \/>\n<meta property=\"og:description\" content=\"\u2605 SUMO SQUAT MUSCLES WORKED \u27a4 go above and beyond those worked by traditional squats, making the sumo squat an essential exercise to add to your routine.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/sumo-squat-muscles-worked\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_748860109-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jessica Radcliffe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jessica Radcliffe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/sumo-squat-muscles-worked\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/sumo-squat-muscles-worked\/\"},\"author\":{\"name\":\"Jessica Radcliffe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/fa93d005e5fbb644c7413133a4e3b0dd\"},\"headline\":\"Sumo Squat Muscles Worked: How To Get The Most From Your Workout\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/sumo-squat-muscles-worked\/\"},\"wordCount\":1995,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/sumo-squat-muscles-worked\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_748860109-scaled.jpg\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Leg day is a massive workout for some of us, with various exercises and equipment to see us through to the results we want. That said, targeting those inner thigh muscles can be tricky. With the sumo squat, hitting them will be a summer\u2019s breeze. The sumo squat muscles worked include those pesky adductor muscles, bringing us those elusive results we so much hope to see. <\/span><span style=\\\"font-weight: 400;\\\">Like a regular squat, sumo squats are a powerhouse exercise for the lower body, producing tremendous results from the calves to the glutes. Additionally, you will see results in your core from the need to stay balanced and upright. With the many available variations, this exercise should never get boring. <\/span><span style=\\\"font-weight: 400;\\\">The focus here will be on the difference between regular squats and sumo squats, including which is better. How to perform each exercise will also be explained, as well as which muscle groups they target. We will cover several variations of the sumo squat to help keep your workout routine fresh. Read on for everything you need to know about the sumo squat.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Muscles Do Squats Work?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Squats are a compound bodyweight exercise primarily targeting the lower body muscles, including the hamstrings, glutes, calves, and quadriceps. Additional muscles targeted are those in the lower back, sides, and abdomen. These exercises are considered an essential component of a strength routine as they increase leg and glute size while developing power and strength. They also offer many benefits when performed correctly, leading to their consideration as <a href=\\\"https:\/\/betterme.world\/articles\/squats-workout-plan\/\\\">whole-body exercises<\/a> (<\/span><a href=\\\"https:\/\/www.acefitness.org\/resources\/everyone\/blog\/3578\/5-ways-to-supercharge-the-squat\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weigh ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/sumo-squat-muscles-worked\/\",\"url\":\"https:\/\/betterme.world\/articles\/sumo-squat-muscles-worked\/\",\"name\":\"Sumo Squat Muscles Worked: How To Get The Most From Your Workout - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/sumo-squat-muscles-worked\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/sumo-squat-muscles-worked\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_748860109-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"\u2605 SUMO SQUAT MUSCLES WORKED \u27a4 go above and beyond those worked by traditional squats, making the sumo squat an essential exercise to add to your routine.\",\"breadcrumb\":{\"@id\":\"https:\/\/betterme.world\/articles\/sumo-squat-muscles-worked\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/betterme.world\/articles\/sumo-squat-muscles-worked\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/sumo-squat-muscles-worked\/#primaryimage\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_748860109-scaled.jpg\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_748860109-scaled.jpg\",\"width\":2560,\"height\":1707},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/betterme.world\/articles\/sumo-squat-muscles-worked\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Sumo Squat Muscles Worked: How To Get The Most From Your Workout\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/betterme.world\/articles\/#website\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; 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On her own weight loss journey, she has experienced mixed messages about what is healthy on the internet and understands the damage fad diets can cause. Her goal is to share accurate and helpful information with all readers to ensure they get the most out of their journey toward living a healthy lifestyle. Her articles feature information backed by scientific evidence to provide a quality resource for those seeking answers to burning questions about health and exercise. She enjoys downtime when not writing to include spending time with her fiance and their cats. Her favorite activities are reading, taking long walks, and enjoying the outdoors.\",\"url\":\"https:\/\/betterme.world\/articles\/author\/jessicaradcliffe\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Sumo Squat Muscles Worked: How To Get The Most From Your Workout - BetterMe","description":"\u2605 SUMO SQUAT MUSCLES WORKED \u27a4 go above and beyond those worked by traditional squats, making the sumo squat an essential exercise to add to your routine.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/sumo-squat-muscles-worked\/","og_locale":"en_US","og_type":"article","og_title":"Sumo Squat Muscles Worked: How To Get The Most From Your Workout","og_description":"\u2605 SUMO SQUAT MUSCLES WORKED \u27a4 go above and beyond those worked by traditional squats, making the sumo squat an essential exercise to add to your routine.","og_url":"https:\/\/betterme.world\/articles\/sumo-squat-muscles-worked\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1707,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_748860109-scaled.jpg","type":"image\/jpeg"}],"author":"Jessica Radcliffe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Jessica Radcliffe","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/sumo-squat-muscles-worked\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/sumo-squat-muscles-worked\/"},"author":{"name":"Jessica Radcliffe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/fa93d005e5fbb644c7413133a4e3b0dd"},"headline":"Sumo Squat Muscles Worked: How To Get The Most From Your Workout","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/sumo-squat-muscles-worked\/"},"wordCount":1995,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/sumo-squat-muscles-worked\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_748860109-scaled.jpg","articleSection":["Fitness"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Leg day is a massive workout for some of us, with various exercises and equipment to see us through to the results we want. That said, targeting those inner thigh muscles can be tricky. With the sumo squat, hitting them will be a summer\u2019s breeze. The sumo squat muscles worked include those pesky adductor muscles, bringing us those elusive results we so much hope to see. <\/span><span style=\"font-weight: 400;\">Like a regular squat, sumo squats are a powerhouse exercise for the lower body, producing tremendous results from the calves to the glutes. Additionally, you will see results in your core from the need to stay balanced and upright. With the many available variations, this exercise should never get boring. <\/span><span style=\"font-weight: 400;\">The focus here will be on the difference between regular squats and sumo squats, including which is better. How to perform each exercise will also be explained, as well as which muscle groups they target. We will cover several variations of the sumo squat to help keep your workout routine fresh. Read on for everything you need to know about the sumo squat.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>What Muscles Do Squats Work?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Squats are a compound bodyweight exercise primarily targeting the lower body muscles, including the hamstrings, glutes, calves, and quadriceps. Additional muscles targeted are those in the lower back, sides, and abdomen. These exercises are considered an essential component of a strength routine as they increase leg and glute size while developing power and strength. 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