Exercise guide
Sumo Squat Floor Touch
- Beginner
- Compound
- Rep-based
- Lower legs
- Upper legs
This wide-stance squat variation targets the glutes and inner thighs (adductors) while improving hip mobility. By reaching for the floor, you ensure a deep range of motion that maximizes muscle fiber recruitment in the lower body.
Reviewed by the Crucible 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.
- Engage your core and keep your chest lifted with your arms hanging in front of you.
How to do it
- Inhale as you lower your hips, pushing your knees outward so they track directly over your toes.
- Descend until your fingertips touch the floor between your feet, keeping your spine neutral.
- Exhale and drive through your heels to return to a standing position.
- Maintain a steady tempo of 2 seconds down and 1 second up.
Form checklist
- Keep your knees pushed out; do not let them cave inward.
- Maintain a flat back and avoid rounding your shoulders to reach the floor.
- Keep your weight centered over your heels and mid-foot.
- Ensure your chest stays upright rather than collapsing toward the ground.
Pro tips
- Think about 'tearing the floor apart' with your feet to better engage your glutes and abductors.
- Focus on driving your knees out toward your pinky toes to maximize adductor stretch and glute activation.
Make it harder
- Add a vertical jump at the top of the movement for an explosive plyometric challenge.
- Incorporate a 3-second pause at the bottom floor-touch position to increase time under tension.
Frequently asked
- What muscles does the sumo squat floor touch work?
- The sumo squat floor touch primarily targets the glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the sumo squat floor touch?
- The sumo squat floor touch requires no equipment — just your body weight.
- Is the sumo squat floor touch good for beginners?
- Yes. The sumo squat floor touch is a beginner-friendly movement and a strong foundation to build on.
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