Legs · Bodyweight
Quick Sumo Squat
How to do the quick sumo squat, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Stand with your feet wider than shoulder width and your toes turned out. Brace your core, push your hips back and bend your knees to drop into a squat, keeping your chest up and knees tracking over your toes. Drive quickly through your heels to stand back up, squeezing your glutes at the top, and repeat at a brisk pace.
- 1Feel your glutes and inner thighs stretch at the bottom
- 2Push your knees out in line with your toes
- 3Drive fast through your heels to stand tall
Common mistakes
- Do not let your knees collapse inward
- Avoid rounding your back; keep your chest lifted
- Do not bounce out of the bottom; stay controlled even when quick
Muscles worked
The quick sumo squat mainly works the glutes, quads, and adductors, with the lower back, lower abs, and hamstrings assisting.
- GlutesPrimary
- QuadsPrimary
- AdductorsPrimary
- Lower BackSupport
- Lower AbsSupport
- HamstringsSupport
- Upper AbsMinor
- ObliquesMinor
- CalvesMinor
- Hip FlexorsMinor
Kovo programs the quick sumo squat for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.