Legs · Bodyweight
Sumo Squat Floor Touch
How to do the sumo squat floor touch, 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. Push your hips back and bend your knees to drop into a deep sumo squat, reaching both hands down to touch the floor between your feet. Drive through your heels to stand back up tall, then repeat.
- 1Feel your glutes and inner thighs stretch and load at the bottom
- 2Push your knees out in line with your toes as you descend
- 3Drive through your heels to stand and squeeze your glutes at the top
Common mistakes
- Do not let your knees cave inward
- Avoid rounding your back to reach the floor
- Do not let your heels lift off the ground
Muscles worked
The sumo squat floor touch mainly works the glutes, quads, and adductors, with the lower back and hamstrings assisting.
- GlutesPrimary
- QuadsPrimary
- AdductorsPrimary
- Lower BackSupport
- HamstringsSupport
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
- CalvesMinor
- Hip FlexorsMinor
Kovo programs the sumo squat floor touch 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
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- 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.