Skip to main content
Also known as: Sumo squat, Plie squat, Horse stance squat.

​
Technique

  1. Take a wide stance.
  2. Go as low as your flexibility allows.

​
Muscles

Strength

Primary

  • Glutes
  • Hamstrings
  • Hip adductors
  • Quadriceps

Secondary

  • Pelvis
Flexibility

Primary

  • Hip adductors
  • Gluteus maximus
  • Semitendinosus
  • Semimembranosus
  • Biceps femoris (long)
  • Rectus femoris
  • Vastus medialis
  • Vastus intermedius
  • Vastus lateralis
  • Adductor longus
  • Adductor brevis
  • Adductor magnus
  • Gracilis

​
Equipment

Ground (standing)
Ground (standing)

​
Appears in

Other disciplines
Joint movements
Kneeextension
Hipabductionadductionextension
trains stretches

​
Progressions

e005

Jumping wide squat

Novice
e0xz

Shiko

Novice
e0yb

Wide horse stance

Novice
e16l

Plie squat with tip toes

Novice
w022

Basic Squats plus calves

Intermediate

​
Variations

e005

Jumping wide squat

Novice
e0is

Horse stance

Beginner
e0fm

Warrior 2

Beginner
e0sq

Side-Staggered Squat

Novice
e17r

Prying squat

Novice
e0zu

Wide squat good morning

Novice
e0zr

Lateral leg raise

Beginner
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.