The Sumo Squat Stretch mainly focuses on improving flexibility of the glutes and hip adductors; it also opens up the groin area.

get certified

During the sumo squat stretch the athletes tries to sit down as low as possible, bringing the buttocks towards the heels; the sumo squat stretch is very helpful in reducing the risk for injury of the groin area.

Squat stretching can also be helpful is an indicator of possible pelvic limitations.

If the buttocks does not surpass the knees then further testing is needed to determine what muscle group is the limiting factor due to pelvic misalignment.

Pelvic misalignment (e.g. anterior pelvic tilt) can cause low back pain.

Sumo Squat Stretch Description Summary

Sumo Squat Stretch

Sumo Squat Stretch

  1. Move feet wider than shoulder-width
  2. Drop down into a (deep) squat, place elbows at the medial aspect of the knees (inside knees), and move palms of hands together; abduct feet slightly (toes point outward); maintain neutral spine position; look forward
  3. Hold stretch for 10 seconds before pushing knees together
  4. Hold stretch for 45 seconds
Share with friends

Use Social Media Buttons at the Bottom of the Page

Targeted Musculature

  • Glutes
  • Hip Adductors (adductor brevis, longus, magnus)

Sobo 1909 318

Anterior Hip Muscles 2

Other Stretches For You

Apart from the sumo squat stretch we have some other stretches for you that target the muscles acting on the hip. Simply click on them to learn more or watch the videos:

Training Zone

In this section we provide you with some more workouts and training tips you may be interested in to optimize your training:


Content crafter at Tennis Conditioning. You can find me on the ITF/WTA/ATP tour coaching tennis players or online writing about tennis, strength & conditioning, exercise science or health-related issues. Champions find a way, losers find excuses!

Visit my Website

Or follow me at:

  • facebook
  • googleplus
  • linkedin
  • twitter
  • youtube