Legs · Resistance Band
Resistance Band Sumo Squat
How to do the resistance band sumo squat, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Stand on a resistance band with a wide stance and toes turned out, holding the ends at shoulder height. Push your hips back and down into a squat, keeping tension in the band, then drive through your heels to stand.
- 1Glutes and inner thighs loading as you sit into the wide stance
- 2Knees tracking out over your turned-out toes
- 3Constant band tension as you drive up
Common mistakes
- Letting your knees cave inward
- Rounding your back or collapsing your chest
- Lifting your heels off the floor
Muscles worked
The resistance band sumo squat mainly works the glutes, quads, and adductors, with the hamstrings, lower back, and calves assisting.
- GlutesPrimary
- QuadsPrimary
- AdductorsPrimary
- HamstringsSupport
- Lower BackSupport
- CalvesSupport
- Upper AbsMinor
- Lower AbsMinor
Kovo programs the resistance band 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.