This is because the center of gravity changes, and you’re able to descend while keeping the bar centered on your body. This isn’t to say your quads are not part of the lift anymore, but they aren’t needing to do as much because of the changed amount of your knee flexion (or how much your knee bends).Ī good rule of thumb for just about every squat variation is that a wider stance means more glutes and a narrow stance means more quads.Īdditionally, by opening your hips up, you are able to lower the bar without bending forward as much. This isn’t just a perceived difference, it’s been researched and tested to be true. The most obvious change is that your glutes will be more heavily recruited than your quads. Muscles Emphasizedīy taking a wider stance with the sumo squat, you change the muscles the squat will emphasize. This wider stance is the reason or catalyst for the other 3 differences between the sumo squat and a standard squat. The sumo squat is performed with your feet set wide, hips open, and toes pointed out, usually at about 45 degrees, but this will all vary depending on the lifter. The biggest difference between the two squats is your stance and foot placement. Differences Between Squats and Sumo Squatsīetween the two squats, there are four main differences to note: This stance puts greater emphasis on the glutes and less emphasis on the lower back.īut beyond that simple explanation, there are several factors to understand and consider when comparing traditional squats and sumo squats, so let’s break each of them down below. Like a sumo deadlift, the hips are open in a sumo squat, pulling the knees apart, and the toes are turned more outward. Sumo squats differ from squats in that they require a much wider stance, typically wider than shoulder width. But how similar/different is it when compared to the traditional squat? One variation commonly seen in the gym is the sumo squat. Squat variations are plentiful, and it’s helpful to know which ones are truly useful, how they are beneficial, and whether or not you should give them any attention.
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