CalisthenicsIn review

Bodyweight Sumo Squat

A bodyweight squat with a very wide stance and the toes turned out.

This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.

Pattern: Squat
Modality: Calisthenics
Difficulty: Beginner
Mechanic: Unknown
Force: Unknown
Laterality: Bilateral
Impact: Low
Trains where: Gym, Home
At home: Yes

How to do it

Set up

Stand with the feet much wider than the shoulders and the toes turned out.

Do the rep

Bend the knees and hips and sit straight down between the feet.
Lower until the thighs are parallel to the floor.
Push through the whole foot and stand up tall.

What counts as a rep

A rep counts when the thighs reach parallel to the floor and you return to a full stand.

One rep starts standing in a wide stance, lowers until the thighs are parallel to the floor, and ends with the hips and knees fully extended.

Breathing

Breathe in as you lower; exhale as you stand.

Cues

Knees out over the toes.
Chest up.
Squeeze the glutes at the top.

Common mistakes

Knees falling inward
What you seeThe knees move inside the line of the feet as you lower or stand.
FixPush the knees out so they stay over the toes.
Knees over the toes keep the load on the hips and thighs.
Leaning forward
What you seeThe chest drops and the hips move far back.
FixSit straight down between the feet and keep the chest up.
An upright trunk keeps the inner thigh and glute muscles working.

Stop the set if

Stop if you feel sharp pain in the knee, hip or groin.
Stop if the feet slip.
End the set when you cannot reach the depth under control.

General educational content, not individual coaching or medical advice.

Muscles worked

Prime movers

Quadriceps · moderate confidence
Glutes · moderate confidence
Adductors · moderate confidence

Assisting

Hamstrings · moderate confidence
Deep core / trunk stabilizers · moderate confidence

Equipment

Bodyweight

In the app

You log this by hand. The camera coach does not watch this movement yet.

Tracking: Camera candidate

How this page was checked

Draft. A coach reviewer has not signed this off yet.

Draft text is original copy for Wave 2 batch 4, written from the blueprint CSV row and the Wave 2 rules page of 2026-10-12. No human review is complete.
Technique, cues, rep standard, breathing, stop cues, and error corrections need independent sources and the assigned review tier (blueprint two-source rule).
Programming roles, skill tier, failure cost, timed use, goal fit, and equipment follow the rules page; the switch-on PR must confirm them.
Anatomy uses the CSV planning hints; the assigned review tier must confirm it.
Legacy relations and engine edges stay empty until the progression ladder lane and S2-CAT-005.
Timed use and goal fit copy ex_air_squat, the closest Wave 1 record.
Skill tier beginner, failure cost low, as ex_air_squat (rule 3).
The optional box-step from the CSV is dropped; it does not fit the movement.
The CSV muscle list is the family hint; the record moves the adductors to the primary muscles.
ex_wide_stance_bodyweight_squat (CSV rank 570, batch 5) is close to this row. The sumo squat uses a wider stance and more toe-out; coach review must confirm that both stay.

All instruction and editorial text in this record is original draft copy written for Allena. Planning metadata comes from the internal Wave-2 blueprint CSV.

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