man and woman doing sump squats at the gym holding weighted gym ballsman and woman doing sump squats at the gym holding weighted gym balls

Sumo Squats: Exercise for Inner Thighs

Sumo squats are an excellent addition to leg day. They target muscle groups similar to those of a regular squat, with a particular focus on the inner thighs. As many traditional leg workouts (squats, lunges, donkey kicks) don’t put much focus on the inner thighs, adding an exercise that does is a good way to correct muscular imbalances, improve support to your knee, build a strong base for your kinetic chain. See how to do sumo squats (and some variations)!

How to do sumo squats

  • Stand upright and step outward to the side until your feet are a bit wider than hip-width apart.
  • Point your toes outward so they align with the direction of your knees.
  • Clasp your hands in front of your chest and activate your core
  • Slowly squat down by pushing your butt back and bending at the hip. 
  • Lower yourself until your thighs are parallel to the floor, then pause for a couple of seconds at the bottom of the motion
  • Tighten your glutes and push yourself back up through your heels
  • Repeat for 3 sets of 8-10 reps

If you are just starting out, squat with your body weight. If you want to challenge yourself, you can hold a kettlebell or dumbbell at the chest, shoulder, or hips. 

 

Try the plié sumo squat variation

This version of the exercise will demand even more work from your inner thighs. 

  • Stand with your feet wider than hip-width apart. Give yourself some space and stand wide without overextending your knees.
  • Place a glider (which you can substitute with a cloth or paper plate) under your right foot
  • Angle your toes out at a ~45-degree ankle, making sure they align with your knees
  • Bend your knees, push your butt back, and hinge at the hip to lower into a squat, contracting your glutes at the bottom of the move.
  • Keep your back neutral, drawing your tailbone straight down to the floor each time. Avoid allowing your knees to go beyond your toes.
  • Once lowered, return to standing by pushing with your right leg and pulling with your left, dragging your right heel toward the centre to bring your heels together. 
  • Finish the rep by standing tall and squeezing your thighs together.
  • Repeat for 3 sets of 8-10 reps per leg

 

Try the Goblet sumo squat variation

The goblet squat is essentially a sumo squat with a slightly narrower stance. Placing the feet just slightly wider than shoulder-width focuses a bit more on the glutes and glutes and quads. Note: this variant requires a bit more flexibility in the hips, so it’s best to start with just body weight as you get used to it.

  • Place your feet slightly wider than shoulder-width apart.
  • Point your toes forward or slightly outward, depending on what’s comfortable for you. 
  • Slowly squat down, keeping your spine neutral.
  • Pause at the bottom of the motion, then contract your glutes and push up through the heels to return to the starting position.
  • Repeat for 3 sets of 8-10 reps

 

Support your sumo squats

Man at the gym squatting with 15kg barbells. He's wearing Bauerfeind's Sports Knee Support

 Sports Knee Support

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The GenuTrain Knee Brace and Sports Knee Support activate the muscles, reducing fatigue and supporting the knee during exercise. Wearing a knee brace becomes especially important if you feel knee pain during the squat or prefer squatting with heavier dumbbells, kettlebells, or barbells.

More Information

If you require assistance selecting the right product for your needs or wearing the brace, call us on 1300 668 466 or contact us via live chat.

Do you have private health? Most private health extras will cover Bauerfeind products. Check to see if yours is included: Bauerfeind Private Health Insurance Inquiry

 

Bauerfeind was founded in 1929, and since then, we've worked tirelessly to develop and improve our extensive range of award-winning braces, insoles, and compression products. Our mission is to provide you with top-of-the-line supports so you can reach your fitness goals or live life without pain holding you back.

Every product is designed and produced entirely in our innovation and manufacturing facilities in Germany with the guidance of doctors, clinics, and orthopaedic technicians and are trusted by athletes worldwide.

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