What’s the best squat variation out there to light up those glutes? The answer is simple: sumo squats for glutes.
Regular squats already light up your glutes–as well as tons of other muscles in your lower body. But sumo squats are kind of like the squat’s gift to all glutes of the world.
That’s because, when you change just a few finer details about your squat form, you can especially bias those glutes. The main differences?
- Take a wider stance
- Angle your toes out to 45 degrees
- Squeeze those glutes at the top
You’ll feel it in your glutes during and after, and you’ll see stronger, more well-developed glutes as a result.
You’ve probably seen videos on TikTok showing you the right way to do a sumo squat for glutes. There are loads of resources out there about how to do this squat, but this article is the most comprehensive. So, let’s dive in.
We’re Back Muscle Solutions, and we specialize in exercises to help muscles contributing to your lower back pain–including your glutes. Today, we’ll cover:
- How to Do Sumo Squats for Glutes
- Sumo Squat vs. Regular Squat
- Sumo Squats for Glutes Common Mistakes
- Sumo Squats for Glutes Pro Tips
- What Muscles Do Sumo Squats Work?
- Sumo Squats for Glutes Best Benefit: Low Back Safe!
- More Squat Resources
- Sumo Squats for Glutes Variations
- Sumo Squats for Glutes FAQs
Now, let’s light up those glutes.
How To Do Sumo Squats for Glutes
You’ll notice some similarities to a regular squat, but pay attention to the small differences here because they’ll make ALL the difference for your glute activation during your sumo squats for glutes.
By the way, be sure to hang with me till the “Common Mistakes” and “Pro Tips” sections below because I’ll explain even more about these differences.
Here’s how to do sumo squats for glutes:
1) Take a stance that’s wider than shoulder-width apart.
2) Turn your toes out to 45 degrees.
3) Keep a tight core and upright chest as you lower your hips and butt back and down into a squat position.
4) Bring your butt down at least to your knees (lower if possible) with your thighs parallel to the floor. Keep your knees just in line with your toes.
5) Now, explosively drive through your heels to drive your torso back to an upright position.
6) Give your glutes a nice squeeze at the top.
7) Repeat for the desired amount of reps.
Sumo Squats for Glutes vs. Regular Squat
Now that you know how to do sumo squats for glutes, let’s compare it to the regular version.
First, a visual:
Sumo Squats for Glutes:
Regular Squat:
Stance:
Sumo squats for glutes = wider than shoulder-width stance
Regular squats = shoulder-width stance
Foot Positioning:
Sumo squats for glutes = toes pointed out to a 45-degree angle
Regular squats = toes pointed straight forward
Muscles Worked:
Sumo squats for glutes = targeting your inner thighs and glutes.
Regular squats = focuses more on your quads
Range of Motion:
Sumo squats for glutes = You’ll find that you get less range of motion with a wider stance, so this means you’ll be able to squat with heavier weight.
Regular squats = Higher range of motion / less weight
Sumo Squats for Glutes Common Mistakes
Sumo squats for glutes are all about those little form changes that make this squat variation potent and effective.
Because of this, it’s super important to pay attention to the smaller details.
So, what are the mistakes for sumo squats that are most common?
Don’t Arch or Round Your Back
At Back Muscle Solutions, we’re all about lifting with proper form to protect the back from injury.
Too often, we see people attempting to squat and losing proper form. Later, their backs take the hit.
Squat form is all about the neutral spine. This means keeping your back flat as you push your hips back into the squat.
As soon as you arch OR round your back, you put your back–and your lower back especially–in harm’s way.
Don’t Forget to Angle Your Feet Out
One of the best methods to target your glutes during sumo squats for glutes is to angle your toes out to a 45-degree angle.
Lots of people think, “Oh, I know sumo squats. Just a wider stance.” But then their toes end up pointing straight out just like a regular squat.
And when this happens, it ends up being a real lost opportunity for glute growth–because it’s that outward angle that will really shift the focus to those glutes.
Don’t Let Your Knees Cave In
If you take the time right now to go into a sumo squat but you let your knees cave in–I guarantee you won’t feel it in your glutes nearly the same as if you keep your knees stable.
Allowing your knees to cave in can help the exercise feel easier, but it won’t maximize your glute growth.
Don’t Lean Too Far Forward
Sumo squats for glutes are not the same as RDLs. They’re a squat.
So, don’t lean too far forward and make it a hinge.
This can actually lead to those knees caving in. It can also lead to a hunched back.
Instead, keep your chest upright and tall during the motion.
Don’t Lift Your Feet Up
Some people also tend to lift their feet up during sumo squats for glutes. This does not lead to great stability during the motion.
Also, it is so important to press through the heels on the way up from the bottom of the squat. Pressing into the heels actually helps shift the attention to the glutes on the way up. Feet that are not firmly planted on the ground won’t get the same results.
Don’t Rush the Reps
Look, we’ve all been there. Rushing squats because…well…they’re just painful.
But that's part of the beauty of squats: embracing the pain.
We do this with sumo squats for glutes by going nice and slow on the way down. Then, explosively return to the starting position. This means, on the way up, you can go slightly faster–but even there, you should control the movement and keep the attention on the glutes.
Sumo Squats for Glutes Pro Tips
So now that you know about sumo squats for glutes common mistakes, let’s talk about what to do. These pro tips will help you have the most pristine form during sumo squats for glutes.
Sumo Squats for Glutes Pro Tip #1: Wide Stance
The ideal stance for sumo squats for glutes is 1.5-2X your regular, shoulder-width stance.
Sumo Squats for Glutes Pro Tip #2: Toes Pointed Out
Toes should be pointed out to 45 degrees.
Sumo Squats for Glutes Pro Tip #3: Keep Knees in Line With Your Toes
Knees should not go over toes with sumo squats. Keep your knees just in line with your toes to promote good form and prevent arching your back.
Sumo Squats for Glutes Pro Tip #4: Bring Your Butt to Your Knees or Lower
This may be a sumo squat, but don’t go so wide with your stance that you can’t go low in your squat.
Instead, make sure your butt comes down to at least your knees. If you can get lower than that with proper form, go for it!
Sumo Squats for Glutes Pro Tip #5: Tuck Your Chin
Lots of people tend to look up at themselves in the mirror, but a tucked chin will also help keep your back in neutral spine.
Sumo Squats for Glutes Pro Tip #6: Squeeze Your Glutes at the Top
Part of the mind-muscle connection is really focusing on the muscle as you exercise. When it comes to sumo squats for glutes, the way to do this is to really squeeze your glutes at the top of the exercise.
This will help ensure that you’re putting emphasis on this muscle as you perform the sumo squat.
What Muscles Do Sumo Squats Work?
Now let’s answer the question: What muscles do sumo squats work?
You won’t be surprised to hear that sumo squats for glutes…well…they work your glutes. Especially well.
That’s because as soon as you widen that stance and turn those toes out, it causes your body to naturally favor the glute muscles during the squat motion.
But there are also loads of other muscles that get involved with this exercise because it is, after all, a squat.
Let’s look at the sumo squats for glutes muscles worked in more detail:
The Glutes
Gluteus Maximus: This is the muscle that defines how your butt actually looks, so lots of people are after a good workout for this muscle. This is the main muscle worked during sumo squats for glutes.
- Gluteus Medius & Minimus: These smaller gluteal muscles are less about aesthetics and more about function–working to stabilize your hips. Naturally, these will get recruited during sumo squats for glutes to keep your hips balanced and stable.
Additionally, the gluteus medius is a muscle that particularly likes to cause a ton of back pain, especially after a high-stress event like lifting something you probably shouldn’t have.
Are you thinking of that couch you lifted to help a friend?
After the high-stress event on the muscle, you’ll usually feel lower back pain when sitting, walking, lifting, or anything that requires physical exertion.
Strengthening the glute medius can help prevent bouts of pain caused by this muscle.
Other Muscles
And as I said, since this is a squat, you really end up working MOST of the muscles in your body. Here are some of the other muscles worked during sumo squats for glutes:
Adductors: I also recommend using sumo squats for inner thighs and adductor muscles because the wider stance will help bias these muscles as well. In addition to your glutes, this is the next area of focus sumo squats for glutes will provide.
- Quads
- Calves
- Core
As you can see, sumo squats for glutes provide an overall stellar lower body workout.
Sumo Squats for Glutes Best Benefit: Low Back Safe!
There are loads of benefits to sumo squats for glutes, such as:
- A great exercise to target the glutes!
- Heavier weight lifted
- Improved hip mobility
But in my opinion, the best benefit is that it’s easy on the lower back.
That’s because the squat places way more emphasis on your legs than it does your lower back–making this a great option for people dealing with low back pain.
Back Muscle Solutions was founded because we actually went through back pain ourselves and found the solution in a 3-step process. We don’t keep that process close to the chest because we believe everyone should have access to pain-free backs and the info you need to sustain that.
Steps for back pain relief from home:
1) Massage
2) Stretch
3) Strengthen
If back pain after lifting is preventing you from pushing it to your max at the gym, you have the power to fix that. And you don’t have to become reliant on going somewhere to fix your back. Follow the steps below to find out how.
Step 1: Glute Massage
When your glute medius is out, you could experience something similar to the pain pattern shown in the image below.
See the video below for the best way to massage your glutes from home. By using a tool like the QL Claw, you can actually massage your glutes from home anytime you need pain relief.
Since I go to the gym every day, the QL Claw is the best option to provide lower back and glute pain relief–better than scheduling with a chiropractor or a massage therapist.
That’s because the QL Claw is:
- a one-time purchase
- for nonstop at-home pain relief
Here are some reviews from people who love using the QL Claw for their glutes.
And finally, here’s a link to learn more about this powerful lower back massager.
Step 2: Glute Stretches
And we’ve got the best resources on glute stretches, of course, as well! Check out the video below for a glute medius stretch that will alleviate pressure and pain in your lower back.
Step 3: Glute Strengthening
We’ve also got other great articles about how to strengthen your glutes effectively. Check them out below.
“Leg Press For Glutes | How To Master The Glute Focused Leg Press”
“Back Extensions for Glutes: Unlock Glute Gains With This Exercise”
“Glute Focused RDLs: Full Tutorial”
And one last video with the best exercises for your glute medius and minimus:
More Squat Resources
And if you’d like to learn more about other effective squat variations, we’ve got the motherlode. Check it out below:
“Learn About the V Squat AKA the Sumo Squat”
“Heel Elevated Goblet Squat: How To Get Teardrop Quads”
“Landmine Squat: Benefits, How To, and 7 Pro Tips”
“Cossack Squat: How To, Pro Tips, Benefits, Muscles Worked”
Sumo Squats for Glutes Variations & Progressions
There are two sumo squats for glutes variations I recommend if you’re looking to increase the difficulty.
Sumo Squats for Glutes With Dumbbell
Sumo squats for glutes with a dumbbell can help you continue to build muscle.
For this, I recommend.
- Hold the dumbbell straight down in front of you.
- Pull your shoulders back, and engage your lats as you hold the dumbbell.
Elevated Sumo Squats for Glutes
One other way to up your sumo squat game is to stand on two plates–side by side.
By elevating your body, you will amp up the challenge by increasing the range of motion as well as the stretch from the exercise.
Sumo Squats for Glutes FAQs
Are sumo squats good for glutes?
Sumo squats for glutes are one of the best exercises for glutes due to the focus your glutes get when you widen the stance and angle your feet outward.
Which squat is best for glutes?
The sumo squat is one of the best squats out there for glutes. The wide stance shifts the focus from your quads and more to your glutes.
Why don't I feel sumo squats in my glutes?
If you don’t feel sumo squats in your glutes, you’re probably not angling your feet out enough. Try angling them out to a 45-degree angle, and you’ll feel it. You can also check out the “Common Mistakes” section of this article for more info.
Does sumo build glutes?
Yes, sumo squats focus on glutes and inner thighs.
How to do a proper sumo squat for glutes?
To do a proper sumo squat for glutes, take a wider-than-shoulder-width stance, angle your feet out to 45 degrees, and squat as usual.
Do you squeeze glutes at top of sumo squat?
Yes, a good glute squeeze at the top of the sumo squat is essential to working the muscle and maintaining a mind-muscle connection.
What are the mistakes for sumo squats?
Common mistakes for the sumo squat include pointing your toes forward instead of out, arching or rounding your back, and not tucking your chin.
Sources:
[1] https://www.mdpi.com/1660-4601/18/2/772
[2] https://link.springer.com/chapter/10.1007/978-3-030-35249-3_114