Legs
Sumo Step Out Squats
A sumo squat with a step: you start with your feet together, step out wide, squat, then step back in. Switching sides every rep keeps your heart rate up and makes you find your stance each time.
- Works
- Quads, glutes, inner thighs, core
- Equipment
- One dumbbell
- Load
- Medium to heavy
How to do it
- 1Stand with your feet together, holding one dumbbell by the top end with both hands so it hangs in front of you.
- 2Step one foot out wide and land with both toes turned out.
- 3Sit straight down into a sumo squat, knees out over your toes and chest tall.
- 4Drive up and step that foot back in to the start. Repeat, stepping out with the other foot.
Cues
- Land soft, then squat. Don't drop into it as you land.
- Same wide stance every rep.
- Push off the stepping foot to bring it back in.
Common mistakes
- Squatting before your foot lands. Set your foot down, get steady, then squat.
- Short steps. Step out wider than your shoulders so you get into a real sumo stance.
- Knees caving in as you stand. Keep pushing your knees out until you're all the way up.
Easier
Go lighter, or step out wide and only squat halfway down.
Harder
Go heavier, or pause for 1 second at the bottom of each squat.
Try it: 3 sets of 8 to 12 reps, alternating sides, or 30 seconds on and 30 off.
Are sumo squats good for inner thighs?
Yes. The wide stance and turned out toes put more work on your inner thighs than a regular squat, while your quads and glutes still do a lot. Stepping out into each rep, like in this move, adds side to side work for your hips too.
