Exercise guide
Bodyweight Wide Squat Hands Together
- Beginner
- Compound
- Rep-based
- Lower legs
- Upper legs
The Bodyweight Wide Squat, or Sumo Squat, emphasizes the glutes and inner thighs (adductors) while improving hip mobility. This variation provides a stable base and shifts the focus toward the posterior chain and medial quadriceps.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with your feet significantly wider than shoulder-width apart.
- Turn your toes outward at approximately a 45-degree angle.
- Clasp your hands together at chest height to help maintain an upright posture and balance.
How to do it
- Inhale as you lower your hips, keeping your chest up and pushing your knees outward in the direction of your toes.
- Continue descending until your thighs are parallel to the floor or as deep as your mobility allows.
- Exhale and drive through your heels to return to the starting position, squeezing your glutes at the top.
- Maintain a controlled tempo, taking 2 seconds to lower and 1 second to rise.
Form checklist
- Keep your weight in your heels and mid-foot, not your toes.
- Ensure your knees track over your toes and do not collapse inward.
- Maintain a neutral spine and avoid rounding your lower back.
- Keep your chest lifted and shoulders back throughout the movement.
Pro tips
- Focus on 'spreading the floor' with your feet to increase tension in the glutes and outer hips.
- At the bottom of the movement, actively push your knees out to fully engage the adductors and maximize the stretch.
Make it harder
- Incorporate a 3-second pause at the bottom of each repetition to increase time under tension.
- Perform '1.5 reps' by descending fully, rising halfway, descending again, and then standing up completely.
Frequently asked
- What muscles does the bodyweight wide squat hands together work?
- The bodyweight wide squat hands together primarily targets the glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the bodyweight wide squat hands together?
- The bodyweight wide squat hands together requires no equipment — just your body weight.
- Is the bodyweight wide squat hands together good for beginners?
- Yes. The bodyweight wide squat hands together is a beginner-friendly movement and a strong foundation to build on.
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