Exercise guide
Wide Air Squat
- Beginner
- Compound
- Rep-based
- Lower legs
- Upper legs
The Wide Air Squat, or Sumo Squat, emphasizes the glutes and inner thighs (adductors) more than a standard squat by utilizing a wider base of support. It is an excellent functional movement for improving hip mobility and building lower body endurance.
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.
- Engage your core and keep your chest upright with your hands held at chest height for balance.
How to do it
- Inhale as you lower your hips by bending at the 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 the same direction as your toes.
- Exhale and drive through your heels to return to the starting position, squeezing your glutes at the top.
- Maintain a controlled 2-1-2 tempo (2 seconds down, 1 second pause, 2 seconds up).
Form checklist
- Keep your chest lifted and avoid leaning too far forward.
- Ensure your knees do not cave inward; actively push them out toward your pinky toes.
- Keep your heels glued to the floor throughout the entire movement.
- Maintain a neutral spine and avoid rounding your lower back at the bottom of the squat.
Pro tips
- Focus on 'tearing the floor apart' with your feet to maximize engagement of the gluteus medius and hip abductors.
- At the bottom of the movement, pause and consciously squeeze your inner thighs to initiate the upward drive.
Make it harder
- Add a 3-second isometric pause at the bottom of each repetition to increase time under tension.
- Perform '1.5 reps' by squatting to the bottom, rising halfway up, returning to the bottom, and then standing all the way up.
Frequently asked
- What muscles does the wide air squat work?
- The wide air squat primarily targets the glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the wide air squat?
- The wide air squat requires no equipment — just your body weight.
- Is the wide air squat good for beginners?
- Yes. The wide air squat is a beginner-friendly movement and a strong foundation to build on.
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