Sumo Squat Vs Regular Squat

The squat is a fundamental movement that is often included in workouts. There are many different types of squats, and each has its own benefits. In this article, we’ll compare the sumo squat and the regular squat.

The main difference between the sumo squat and the regular squat is the setup position of the feet. In the sumo squat, the feet are set wider than shoulder-width and your feet are turned out at 45 degrees when compared to the regular squat, where your feet are set exactly shoulder-width apart and your feet are either pointing forwards or slightly turned out. This adaptation to the sumo squat creates increased activation in the glute medius muscles when compared to the regular squat.

Which is better squat or sumo squat?

The normal squat and sumo squat are both great compound exercises that can be used to strengthen the lower body. When deciding which squat is better, we must take into account the individual performing the exercise and what they want to get out of it…let’s dive into this in more detail below:

Training history

The squat is one of our fundamental movement patterns. If I was coaching an athlete who is new to strength and conditioning, I would always coach them through the fundamental movement patterns (i.e. a normal bodyweight squat) first before moving to any variations of the exercise (i.e. sumo squat).

Muscle recruitment

Both exercises work the glutes, quadriceps, hamstrings, and hip flexor muscles, however the regular squat places a greater demand on the quadriceps whereas the sumo squat places a greater demand on the adductor (i.e. your inner thigh muscles). So, if you are looking to target the quadriceps then a regular squat may be best for you whereas if you are looking to target the inner thigh muscles, the sumo squat will be more beneficial for you.

Comfort

In the sumo squat, the trunk stays relatively upright due to the wide stance when compared to the regular squat, where the trunk tends to have to shift or lean forwards to act as a counterbalance. So in both lifts, the core must work hard to provide stability and some may find this more comfortable in the sumo squat and others may find it more comfortable in the regular squat.

So, the answer is the classic… it depends. The best lift mainly comes down to weighing up the factors above and deciding which one works best for you.

Joints worked and ranges of motion

The tables below include the joints moved and ranges of motion during the phases of both squats. The ranges of motion are general ranges and will vary depending on the athlete.

Sumo Squat

Joint	Movement	Range of Motion	Notes
Hips	Flexion / Extension	0 – 110 °
Hips	Abduction	20 – 30 °	Fixed from set up
Hips	External Rotation	20 – 45 °	Fixed from set up
Knees	Flexion / Extension	0 – 90 °
Ankles	Flexsion / Extension	0 – 20 °

Standard Squat

Joint	Movement	Range of Motion	Notes
Hips	Flexion / Extension	0 – 110 °
Hips	Abduction	0 – 10 °	Fixed from set up
Hips	External Rotation	0 – 10 °	Fixed from set up
Knees	Flexion / Extension	0 – 90 °
Ankles	Flexsion / Extension	0 – 20 °

Muscles worked during regular squat

The muscles targeted in the regular squat include the quadriceps, gluteals, hamstrings, abdominals and lower and upper back muscles.

The quadriceps and gluteals are the prime movers during the squat, which control the bending and straightening of the hip and knee joint. These muscles lengthen (i.e. eccentrically) on the downward phase, slowing the weight as you approach the bottom of your movement. During the upward phase, the quadriceps and gluteals work concentrically (i.e. shorten) to extend the hip and knee joints.

The hamstrings are also activated during a squat, however not to the point where there will be significant strength gains. Their main role is considered to be stablising the knee joint during the exercise.

Similarly, abdominal muscles, and muscles in the lower and upper back are important stabiliser muscles to maintain a neutral spine position throughout. If the centre of mass deviates forward, the spinal extensors will have to work harder to maintain proper form.

Muscles worked during sumo squat

The muscles targeted in the sumo squat include the adductors (i.e. the inner thigh muscles), quadriceps, gluteals, hamstrings, hip flexors, abdominals and the lower and upper back muscles.

The muscles work similarly to that during the regular squat, but the biggest difference is that in the sumo squat, there is a greater demand on the adductor and glute medius muscles due to the feet being placed wider than shoulder-width apart and the feet turned out at 45 degrees.

When are sumo squats better?

The sumo squat is better if you want to target your gluteal and addutor muscles, as these muscles work harder during the sumo squat when compared to the regular squat.

When are regular squats better?

Regular squats are great for novice / intermediate athletes who are learning how to “move well.” It’s important that they learn the fundamental movement patterns before learning any other variations of the squat such as the sumo.

If you are looking to target the quadriceps, then a regular squat may be best for you. The regular squat recruits the quadriceps more when compared to the sumo squat, as the regular squat is more of a “knee dominant exercise.” (i.e. an exercise that requires bending/ straightening of he knee joint).

Summary

The regular squat and sumo squat are both great compound exercises that can be used to strengthen the lower body.

Keep an eye out on our sumo squat article if you would like to learn more!

Sumo Squat Vs Regular Squat