Squat types

Sumo squats.

A wider-than-shoulders stance with toes turned out. Emphasises inner thighs and hips. Good variant if a standard squat feels cramped in the hips.

How to do a safe sumo squat

1. Stand with feet wider than shoulders, toes angled out about 30–45°.
2. Keep your chest upright and let your hips drop straight down between your heels.
3. Track your knees over your toes — don't let them collapse inward.
4. Drive the floor apart as you stand.
5. 10 reps per round.

Why it fits an hourly break

• Opens the hips after long sitting blocks.
• Less forward-lean than a narrow squat — easier on the lower back for some people.
• Quiet and equipment-free.

Common mistakes

• Turning the toes out without turning the knees out — they must track together.
• Dropping the chest forward to reach depth.
• Lifting heels at the bottom — widen the stance until heels stay down.

When to switch

If sumo feels easy and you want a steeper challenge, try goblet squats with a held weight, or split squats for single-leg focus.

Not intended to diagnose, treat, cure, or prevent any disease. Talk to your doctor before starting any new movement routine.