Video Demonstration

Today we are going to cover a calisthenic(body weight), and plyometric(jump training) exercise.

For you to get the most out of this lift, it is best to use it in a high-intensity interval training routine. Using this exercise will help you to sculpt your legs and posterior in a minimum amount of time.

This article will cover how to perform Sumo Squat Jumps with video, image and a written step by step description explaining how to move your body to do the movement.

The difficulty level, optional and required equipment that you will need, and the different muscles that get worked.

The Benefits will get when you add it to your training routine, and some training tips to make sure you get the most out of doing this exercise.

Sumo Squat Jumps How to Guide

Image Example

woman showing how to do the Sumo Jump Squat

Step by Step Description

Step 1: Stand up straight and move your feet shoulder-width apart.

Step 2: Push your hips back and bend at your knee lowering your body. Continue lowering your body until the crease of your hip is in line with your knees.

Step 3: Engage your core and reverse direction by digging your heels into the ground, extend your knees to create momentum and explosively jump upwards.

Step 4: Land as softly as you can. When you land, you need to immediately lower your body back down to the bottom of the squat position.

You have now completed one repetition. Repeat for the desired time of repetitions selected.

Difficulty Level

The Sumo Squat Jump has a beginner difficulty level rating.

Equipment Required

The only thing needed for this training method is your body and a few feet of space.

You can use equipment to make the exercise more challenging. A weighted vest is your best option for adding additional resistance when you do this exercise.

Muscles Worked

The primary muscles worked by this lift are your Hamstrings, Glutes, and Calves.

The secondary muscle that gets worked is your Quadriceps.

The wider apart your feet are placed from each other, the higher the focus will be on your Hamstrings and Glutes.

The closer you place your feet to each other the more emphasis will get put on the Quadriceps.

Sumo Squat Jump Benefits

When used in an H.I.I.T routine you will burn a significant number of calories when performing the exercise. Your body will also burn more calories for up to 24 hours.

You do not need any equipment to perform this exercise. Not needing any equipment makes it a useful tool for days when you can not get to the gym or for people who do their training at home with access to limited equipment.

Squats are shown to help increase your balance and hip and ankle mobility reducing your chance of injury in everyday activities.

Building explosive leg strength has a high carryover to improving athletic performance in many sports (basketball, soccer, hockey).

Training Tips

Use your whole foot when jumping. Do not just use your toes.

Your shoulders need to stay behind the knees. When you allow your shoulders to lean past the knees additional stress is placed on your lower back. Having your shoulders past the knees increases your risk of injury to the lower back.

Have your shoulders pulled back and your chest sticking out when doing this exercise. When you lower your body, you need to stick your hips backward. Do not just drop your body down by bending at the knees.


The sumo squat jump works great in routines that are using a high-intensity interval training.

If you a new to plyometrics this is a great exercise to begin adding them into your training routine.

You can use our free online H.I.I.T timer. No registration is required for you to use it and it only takes seconds to set up.

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