Sumo Squat vs. Goblet Squat: Which Lower-Body Move Is Best for Your Fitness Goals?
When it comes to squats, the sumo squat and goblet squat might seem like close cousins, but they’re built to target different muscles and fitness goals. Whether you’re chasing stronger hips, a more stable core, or flawless squat form, knowing the differences can help you level up your lower-body game.
Ready to break it down and find your perfect squat? Ahead, we dive into the benefits and drawbacks of the sumo squat versus the goblet squat and how to choose the best fit for your workout.
What is a sumo squat?
The sumo squat is a wide-stance squat that primarily targets your glutes, especially your gluteus maximus (the largest glutes muscle), while also working smaller glutes muscles, hamstrings, calves, adductors (inner thighs), core, and pelvic floor, says Michelle Wilbourn, PT, DPT, CSCS, physical therapist at Bespoke Physical Therapy in New York City.
How to do a sumo squat
- Stand with your feet slightly wider than hip-width apart, toes pointed out at a 45-degree angle.
- Clasp your hands together at your chest or hold a dumbbell or kettlebell with both hands, letting it hang between your legs.
- Keeping your back straight, push your hips back and bend your knees out over your toes to squat down.
- Lower until your your thighs are parallel to the floor (or as low as you can go).
- Squeeze your glutes, push through your heels, and return to a standing position.
Benefits of the sumo squat
The sumo squat is a powerhouse move for building strength and stability in the lower body.
