The sumo squat is T2 in the OG2 squat progression — a wide-stance bilateral squat that loads the adductors and hip external rotators more directly than the standard air squat. It runs alongside air squat work in T2 training and builds the adductor strength that the Cossack squat and lateral movement patterns in the flow and mobility progressions require.
What Changes With Wide Stance
Adductor loading. The wide stance places the adductors (inner thigh muscles) in a lengthened position throughout the movement and requires them to work significantly harder to control knee tracking. This is adductor strength training integrated into a squat pattern.
Hip external rotation demand. With feet pointed significantly outward, the hip external rotators must maintain the knee-over-toe tracking. This builds hip external rotation strength that feeds directly into the Cossack squat and the deep squat hold.
Reduced ankle demand. The wider stance and outward toe angle reduces the ankle dorsiflexion demand compared to the standard squat — making the sumo squat useful for people still building ankle mobility who want to squat at full depth.
Form
Feet 2–2.5× shoulder width, toes pointed outward 45 degrees or more. Squat straight down between your legs — not forward. Knees push outward aggressively in the direction of toes. Hips below parallel at the bottom. Chest upright, spine long. Drive through full feet to stand, squeezing glutes at the top.
Programming Alongside Air Squat
The sumo squat complements the air squat in T2 training — they develop different stance-width strengths within the same bilateral squat pattern. Alternate them in sessions or add sumo squats as an accessory finisher. 3 sets × 15 reps at comfortable depth, building to full below-parallel.
Progression Standards
3 sets × 15 reps, below parallel, no knee cave, consistent → continue as permanent T2 accessory movement alongside Cossack squat at T3.
Move. Groove. Repeat. Smooth.
← Air Squat | Lateral work: Cossack Squat →
Move. Groove. Repeat. Smooth.
You're on your way. And we're here with you.