Primary
Functional
Secondary
Adductors, Glutes, Hamstrings
Equipment
Bodyweight
Difficulty
Beginner
Type
Squat
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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The sumo squat to stand is a dynamic mobility exercise that combines a deep sumo squat with a hamstring stretch. This flowing movement opens the hips and stretches the posterior chain in one continuous motion.
When to use it
Use as warm-up or mobility drill.
Who it's for
All levels for mobility improvement.
Grab your toes or ankles and hold on throughout the entire movement. Drop your hips into a deep sumo squat, then straighten your legs while keeping your grip. You'll feel a hamstring stretch at the top before dropping back down.
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Also targets: Adductors, Glutes, Hamstrings
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Stand with feet wide, toes pointed out.
Reach down and grab toes or ankles.
Drop hips down into deep sumo squat.
Straighten legs while holding toes.
Feel hamstring stretch at top.
Repeat the squat to stand motion.
Excellent mobility exercise for warm-ups.
Keep hold of toes throughout movement.
Focus on hip hinge at top of movement.
Use as a dynamic warm-up exercise to open hips and stretch hamstrings. This exercise flows naturally and can be done continuously. Program 2-3 sets of 8-10 reps with minimal rest.
Letting go of toes during movement.
Squatting patterns like the Sumo Squat to Stand coordinate the hips, knees, and feet. Keep those positions consistent and use a range you can control while your Adductors carries the intended load.
Rounding back excessively.
Changing your back position during the Sumo Squat to Stand can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Not squatting deep enough.
Squatting patterns like the Sumo Squat to Stand coordinate the hips, knees, and feet. Keep those positions consistent and use a range you can control while your Adductors carries the intended load.
All levels for mobility improvement.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 2-3 sets of 8-10 reps. No rest needed.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Sumo Squat to Stand could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
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Frequently Asked Questions About the Sumo Squat to Stand
The Sumo Squat to Stand primarily targets the Adductors, Glutes, making it an effective exercise for functional development. Secondary muscles worked during the Sumo Squat to Stand include Hamstrings, Hip flexors, providing additional training stimulus. Stabilizer muscles engaged include Core, Lower back.
Our library labels Sumo Squat to Stand as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Sumo Squat to Stand. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Sumo Squat to Stand is no equipment. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Sumo Squat to Stand include: Goblet Squat, Bodyweight Squat, Hip 90-90 Stretch. These exercises target similar muscle groups as the Sumo Squat to Stand and can be used as substitutes based on your equipment availability, gym setup, or training preferences.