Why pros swear by sumo squats—can they really make your squats ten times harder?

Wed, 06 May 2026 06:58:33 +0000

Why Pros Swear by Sumo Squats: Can They Really Make Your Squats Ten Times Harder? When it comes to compound lower-body training, few exercises command as much respect as the sumo squat. While traditional back squats remain a staple in the weightroom, many top athletes and strength coaches swear by the sumo variant—and for good reason. But do sumo squats truly make your squats ten times harder? Let’s dive into why so many pros incorporate this unique movement into their routines, and separate myths from measurable benefits. ### What Are Sumo Squats? Sumo squats are performed with feet wide apart (think sumo wrestler stance), toes slightly outward, and the bar across the mid-chest or upper abs. Unlike conventional back squats, which emphasize spinal alignment and front-loaded quad and glute activation, sumo squats shift emphasis toward inner thighs, adductors, and outer quad development, while engaging the glutes and hamstrings in a distinct way.