There’s a reason the fitness industry loves squats; it’s because this power move is by far one of your most efficient muscle builders.  As a result; we’re going to explore the great debate of the sumo squat vs regular squat in this article.

Regular squats are what the majority of people prioritise.  This is because it’s a good solid move, they understand it and most importantly; it gets the job done. 

Sumo squats, on the other hand, are the underdog.  But if you’re looking for a squat that encourages your glutes and inner thighs to get more involved, look no further.  This squat is your gift from the iron Gods!  

Sumo squat vs regular squat – what’s the difference?

Firstly; the most obvious difference between a sumo squat and a regular squat is your foot position.  With a regular squat your feet are positioned around shoulder width apart (or just outside of), with toes and knees facing forward.  Whereas in a sumo squat, you will have a much wider stance, with your toes and knees pointing outwards. 

It should be noted that from a muscle building perspective; both variations are undoubtedly powerful.  They are equally excellent compound exercises which ultimately provide you with maximum muscle building potential in minimum movement.

All squats will activate and engage glutes, quads, hamstrings and core muscles.  At the same time a sumo squat will place additional emphasis on your inner thighs (adductors) and for some squatters; glute engagement is easier to achieve on a sumo squat.

In contrast to the above, some may find that they get better abdominal engagement on a regular squat.  Therefore it could be argued that the regular squat is superior when it comes to building your core stability.

As a final consideration in the sumo squat vs regular squat debate; squatters with lower back issues may find the sumo stance less aggravating.  

Taking the above into consideration; how will you choose which one is best for you?

Regular vs sumo – what to do?

On with the great sumo squat vs regular squat debate; which one should you do?

The first thing to address here is; why not both?  While it is fair to say that some exercises are superior to others, we should always be looking for variety in our workouts, because in adopting a variety of exercises and methods, we only stand to make ourselves more robust.

With the above being said; you may favour one over the other based on your biomechanics or your own personal preference.  Ultimately; it’s your workout, either or will get results, so do what works for you.  

Regular vs sumo – adding weight

True to Lipstick Lifters form, we must of course ensure that you are also loading your squats. 

To being with; you can add weight in a number of ways; you can use barbells, dumbbells, kettlebells, weight plates, a sand bag overhead or clutched to your chest and so on...


It should however be noted that if you want to progress either of these squats, you absolutely must adopt the barbell method at some point.  See; How to Use a Squat Rack.  Failure to adopt the barbell method will soon limit your gain potential.

Sumo squat vs regular squat conclusion

At the beginning of this article it was stated that your squat is one of your most efficient muscle builders.  Consequently, this power move deserves your dedicated time and attention. 

Beyond these two moves, there are a number of other squat variations that you are also encouraged to explore in your own time. 

In conclusion; provided you are safely loading and you continue to practice, you stand to gain a lot with both the regular and sumo squat.