Exercise guide
Quick Sumo Squat
- Beginner
- Compound
- Rep-based
- Lower legs
- Upper legs
The Quick Sumo Squat utilizes a wide stance to emphasize the glutes and inner thighs (adductors) while building lower-body endurance. This high-tempo variation improves hip mobility and keeps the heart rate elevated for a cardiovascular challenge.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with your feet significantly wider than shoulder-width apart.
- Point your toes outward at approximately a 45-degree angle.
- Keep your chest upright, shoulders back, and core braced.
- Hold your hands together at chest height or extend them in front of you for balance.
How to do it
- Inhale and lower your hips by bending your knees and pushing your glutes back as if sitting in a chair.
- Descend until your thighs are at least parallel to the floor, ensuring your knees track in line with your toes.
- Exhale and drive through your heels to return to the starting position at a brisk, rhythmic pace.
- Immediately begin the next repetition without pausing at the top to maintain constant tension on the muscles.
Form checklist
- Keep your weight centered over your heels and mid-foot.
- Prevent your knees from caving inward by actively pushing them outward.
- Maintain a vertical torso to avoid excessive leaning forward.
- Keep your core engaged to protect your lower back throughout the fast tempo.
Pro tips
- Imagine 'tearing the floor apart' with your feet as you stand up to maximize glute and adductor recruitment.
- Focus on a quick 'snap' at the top of the movement by squeezing your glutes hard without locking your knees.
- Maintain a consistent depth even as you increase the speed of the repetitions.
Make it harder
- Add a pulse at the bottom of the movement before standing up to increase time under tension.
- Transition into a Sumo Squat Jump by explosively leaving the floor at the top of each rep.
Frequently asked
- What muscles does the quick sumo squat work?
- The quick sumo squat primarily targets the glutes, hamstrings, and quadriceps, and also works the adductors and obliques as secondary muscles.
- What equipment do you need for the quick sumo squat?
- The quick sumo squat requires no equipment — just your body weight.
- Is the quick sumo squat good for beginners?
- Yes. The quick sumo squat is a beginner-friendly movement and a strong foundation to build on.
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