Deficit Sumo Squat
Targets quads, glutes and inner thighs
Requires dumbbells and weight plates
Intermediate level
Greater range of motion than a standard sumo squat
Builds lower body strength and mobility
Step 1
Place two weight plates or low steps on the floor, wider than shoulder-width apart, and check they're stable before stepping on them. Hold a dumbbell with both hands in front of your body, gripping it vertically. Step one foot onto each plate with toes pointed outward at roughly 45 degrees. Stand tall with your core braced and chest up. This is your starting position.
Step 2
Inhale and bend at both your hips and knees simultaneously, keeping your knees tracking over your toes throughout. The elevated plates allow you to lower deeper than a standard sumo squat, so lower until your thighs are at or below parallel to the floor, or as deep as your mobility allows. Keep your torso as upright as possible and your chest proud throughout.
Step 3
Exhale and drive through your heels to extend your legs and return to standing, squeezing your glutes at the top. Repeat for the specified number of reps.
Exercise Benefits
The deficit sumo squat elevates your feet on weight plates to increase the depth you can squat to, placing your quads, glutes and inner thighs under tension through a longer range of motion than a standard sumo squat. More range of motion means more muscle lengthening under load, making it super effective for building lower-body strength and size. It's a great exercise for lifters who want to develop squat depth and mobility alongside raw strength.
