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Like the traditional squat, the sumo works the quads and glutes, but its wider stance offers an additional advantage. The difference in feet position impacts the muscles that are worked. This effect is particularly beneficial if you incorporate sumo squats into a circuit of compound exercises. Also, by controlling the weight down, take approximately three seconds to settle back onto the floor. When performing a regular squat, the feet are placed hip-width apart with toes facing forward, while during a sumo squat, the feet are in a wide stance with toes turned out. 1. Quads What Muscles Does the Sumo Squat Work? This lift emphasizes the quads, gluteal muscles, adductor magnus, and back extensors (spinal erectors). The wide stance emphasizes the muscles of the inner thigh. The sumo deadlift is a deadlift variation that requires the lifter to place their feet wider apart, with their arms hanging directly down and hands gripping the bar inside the legs. The sumo squat puts the toes at an angle. Since sumo squats increase your need for oxygen, the heart has to work harder to move freshly oxygenated blood to all of the muscles that the sumo squats are working. This move is a type of wide-legged squat. The sumo squat is one of the best lower-body-strengthening exercises that unlike the regular squat is performed by standing with a wider stance. The difference between the two exercises is the placement of the feet, which impacts the muscles worked. A quick tip for making sumo deadlifts more effective for muscle building is squeezing all your muscles in the lift’s locked-out sequence. By toning this muscle group, you will develop an enviable derriere. "The sumo squat is a great lower-body strength exercise that emphasizes the muscles of the inner thigh, as well as the glutes, quads, hamstrings, hip flexors, and calves," says Lisa Niren, head instructor for Studio. The sumo squat differs from the regular one in the positioning of the feet, which naturally leads to a different muscle emphasis. “The sumo squat also emphasizes your inner thigh adductors, which are responsible for moving your legs toward the midline of your body,” says Thieme. If you want to shape your legs and butt, then include the sumo squat as a finisher exercise in your leg workout routine. See all exercise benefits - muscles worked. The sumo squat and the bodyweight squat are very similar exercises that target mainly your glutes and thighs. The movement also allows for use of heavier resistance loads vs. the traditional squat. The glutes are muscles located in the buttocks area. 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