Sumo squats are an excellent lower-body exercise that targets the glutes, inner thighs, and quadriceps. However, many people struggle to feel their glutes working during sumo squats, which can limit their effectiveness. If you find yourself in this situation, don’t worry—you’re not alone! The good news is that there are several ways to tweak your form and muscle activation to ensure your glutes are firing properly. In this article, we’ll dive into why you might not be feeling your glutes and how to fix it for maximum gains.
Why Aren’t You Feeling Your Glutes in Sumo Squats?
Several factors can prevent you from properly engaging your glutes during sumo squats. Here are the most common reasons:
1. Poor Mind-Muscle Connection
Your brain needs to send the right signals to your glutes to engage them properly. If you’re not consciously activating your glutes, your quads and inner thighs might take over the movement instead.
2. Incorrect Stance
Sumo squats require a wider stance than regular squats. If your stance is too narrow or too wide, it could shift tension away from your glutes and put more emphasis on other muscle groups.
3. Lack of Hip Mobility
Tight hips can limit your range of motion, preventing you from fully activating your glutes at the bottom of the squat. Limited mobility can cause compensations, shifting the workload to your quads and lower back instead.
4. Improper Depth
Not squatting deep enough means you’re not getting the full range of motion needed to engage your glutes properly. However, squatting too deep with poor form can also limit glute activation.
5. Weak Posterior Chain
Weak glutes and hamstrings can make it harder to engage them properly. If other muscles are stronger, they will compensate, leading to poor glute activation.
Now that we understand why you might not be feeling your glutes, let’s explore how to fix it!
Fixing Your Sumo Squat for Maximum Glute Activation
1. Master the Mind-Muscle Connection
Before performing your sumo squats, take a moment to focus on your glutes. Try this simple activation technique:
- Perform glute bridges or hip thrusts as a warm-up.
- Lightly tap or squeeze your glutes before squatting to bring awareness to the muscle.
- Slow down the movement and actively think about contracting your glutes at the bottom and pushing through them to stand back up.
2. Adjust Your Stance
- Stand with your feet wider than shoulder-width apart, with your toes pointed out at about a 30-45 degree angle.
- Experiment with different widths until you feel more engagement in your glutes.
- Keep your knees in line with your toes to avoid unnecessary strain on your joints.
3. Improve Hip Mobility
Tight hips can restrict your squat depth and limit glute activation. Here are some mobility drills to help:
- Hip Flexor Stretch: Hold for 30 seconds per side.
- Deep Squat Hold: Sit in a deep squat position for 30 seconds to open up the hips.
- Lateral Lunges: Help improve hip flexibility and strengthen stabilizer muscles.
4. Go Deep (But Not Too Deep!)
The deeper you go (with proper form), the more you recruit your glutes. However, if you go too deep without control, you might lose tension in your glutes.
- Squat until your thighs are at least parallel to the floor.
- Keep your chest lifted and your core engaged.
- Avoid excessive forward lean, which can shift tension to your lower back.
5. Control the Tempo
Many people rush through squats without truly engaging the right muscles. Try slowing down your movement to maximize glute activation:
- Lower yourself down in 3-4 seconds.
- Pause at the bottom for 1-2 seconds.
- Push back up explosively, focusing on squeezing your glutes.
6. Engage the Glutes at the Top
Many lifters forget to fully squeeze their glutes at the top of the movement. To fix this:
- As you stand up, drive through your heels.
- At the top, squeeze your glutes hard for 1-2 seconds, but don’t overextend your hips forward.
7. Use Proper Foot Placement and Pressure
- Keep the weight balanced across your heels and midfoot.
- Avoid putting too much weight on your toes, which can shift focus to your quads.
- Try lifting your big toes slightly to encourage heel drive and better glute engagement.
8. Add Resistance Bands for Activation
Using a resistance band around your thighs can help activate your glutes by creating extra tension. Try these:
- Band Sumo Squats: Perform sumo squats with a loop band just above your knees to force your glutes to engage more.
- Banded Lateral Walks: Great for warming up the glutes before squatting.
9. Strengthen the Posterior Chain
If your glutes are weak, they won’t activate properly. Incorporate these exercises to strengthen them:
- Romanian Deadlifts
- Glute Bridges/Hip Thrusts
- Bulgarian Split Squats
- Step-Ups
10. Try Different Weights and Equipment
- If you’re using a barbell, try switching to dumbbells or kettlebells for better control.
- Experiment with goblet squats, where you hold a weight at your chest, to encourage better form and balance.
- If lifting heavy, ensure your glutes are properly warmed up to avoid overusing other muscles.
Final Thoughts: Fix Your Sumo Squat and Feel the Burn!
Sumo squats are a fantastic exercise for building glute strength and overall lower-body power, but only if done correctly. If you don’t feel your glutes working, it’s time to adjust your stance, improve mobility, and strengthen your posterior chain. By focusing on form, using the mind-muscle connection, and incorporating activation drills, you can turn your sumo squats into a true glute-builder.
Try these tips in your next workout and get ready to feel the burn where it counts! 💪🍑
