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Exercise handout — move better, feel better.
Sumo Squat (Bodyweight)
Wide-stance squat emphasizing adductors and glutes.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
Dosage
3
Sets
12
Reps / Time
45 sec
Rest
3 down / 2 up
Tempo
Step-by-Step Guide
Set up
- Stand with feet wider than shoulder width
- Toes pointed out 30-45 degrees
- Hands together at chest or on hips
No image for this step. Follow the written instruction.
Step 1 of 4
Push hips back and bend knees
No image for this step. Follow the written instruction.
Step 2 of 4
Lower straight down, knees tracking over toes
No image for this step. Follow the written instruction.
Step 3 of 4
Go as deep as comfortable
No image for this step. Follow the written instruction.
Step 4 of 4
Drive through feet to stand
Breathing
- Inhale as you lower
- Exhale as you stand
Form Cues
- Knees push out over toes
- Chest stays up
- Weight through whole foot
- Squeeze glutes at top
Common Mistakes to Avoid
- Knees caving inward
- Leaning forward
- Not pushing knees out
- Weight on toes
Safety Information
Keep knees tracking over toes throughout.
Progressions
Add dumbbell or kettlebell, pulse at bottom
Regressions
Smaller range, hold support
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.