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Sumo Squat Alternative

12 substitute exercises that target the same muscles

1
Kettlebell Sumo Squat demonstration

Kettlebell Sumo Squat
2
Plyo Side Lunge Stretch demonstration

Plyo Side Lunge Stretch
3
Sumo Squat Side Lunge demonstration

Sumo Squat Side Lunge
4
Dumbbell Side Squat demonstration

Dumbbell Side Squat
5
4 Corners Curtsy demonstration

4 Corners Curtsy
6
Abduction of One Leg Flexion Stretch demonstration

Abduction of One Leg Flexion Stretch
7
Cossack Squat demonstration

Cossack Squat
8
Bodyweight Squat to Side Leg demonstration

Bodyweight Squat to Side Leg
9
Lunge Warm Up demonstration

Lunge Warm Up
10
Dancer Bend demonstration

Dancer Bend
11
Squat Mobility Twist demonstration

Squat Mobility Twist
12
Turn Side Step 4 Corner Touches demonstration

Turn Side Step 4 Corner Touches

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Sumo Squat trains

Primary Gluteus Maximus Quadriceps

Secondary Adductor Magnus Obliques

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