Squats with a barbell in a sumo (plie)

Like the sumo deadlift, this exercise is characterized by a wide foot placement. It requires a certain level of flexibility in the hip joints. Pay attention to your knees. They should "look" in the direction of your toes. If you cannot achieve this, it’s better to refrain from this style. This exercise is not for beginners, and you should thoroughly stretch the inner thigh muscles before performing it. Otherwise, you risk injuring the tendons.

Nuances and mistakes

1. Sumo squats, also known as wide-stance squats or plié squats, are suitable only for individuals with good hip mobility.

2. The wide stance primarily targets the inner thigh muscles.

3. The lower you squat, the better. However, your knees should always point in the direction of your toes. This means you should squat to a level where you can still keep your knees apart.

4. Choose a foot placement wide enough to allow you to squat correctly to at least parallel (thigh parallel to the floor). The wider your feet are, the more difficult it is to squat low.

5. I do not recommend this exercise for beginners. Start by mastering the technique of classic squats and strengthen your ligaments. A good warm-up with stretching before this exercise is also beneficial.

6. The weight should generally be set at about 20% less than what you would use for classic squats. It should be a weight that allows you to complete at least four repetitions. Avoid using maximum weights.