A squat is performed by bodybuilders, powerlifters, Olympians and weekend gym warriors on a regular basis. Due to the activation of more than one joint and muscle, this exercise is classified as a compound exercise. When factored into a weight training program, squats give you fast gains in size and strength. A sumo squat, also known as a plie squat, is a variation to the regular squat.
Foot Position
The main difference between the two exercises is the placement of your feet. During a regular squat, the feet are placed shoulder width distance or slightly wider apart, and the toes face forward. When doing a sumo squat, the feet are in a wide stance with the toes turned out at an angle.
Muscle Focus
The sumo and regular squat both work the glutes, quadriceps, hamstrings, hip flexors and calves. However, the sumo squat places more emphasis on the inner thighs and glutes. The muscles on the inner thighs are called the adductors. Adduction is the motion of moving the thighs toward the midline of the body.
Proper Execution of Each Exercise
The execution is different with each exercise. To perform a sumo squat, stand with your feet in a wide stance, turn your toes out and lower yourself down by bending your knees. Once your thighs parallel the floor, rise back up steadily and repeat. Perform the regular squat the same way, except place your feet about shoulder-width distance apart. With both exercises, keep your abs tight, back straight and do not let your knees move past your toes when lowering.
A big difference with the form of these exercises is that your legs are out to your sides with the sumo squat. The wider you place your feet apart, the more emphasis you will place on your inner thighs and butt. During a regular squat, your legs are more so in front of your body.
Resistance
Although body weight is sufficient to do both squats, you have the option of using added resistance to increase the challenge. A basic way to increase the resistance is by holding a barbell across your upper back while doing your squats. You also have the option of holding two dumbbells. When you perform the regular squat, you have to hold the weights at your sides. When doing the sumo squat, you need to hold them in between your thighs in front of your body. You also have the option of holding just one dumbbell with the sumo squat.
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