Sumo Squat vs. Goblet Squat: What’s the Difference?

When it comes to squats, the sumo squat and goblet squat might seem like close cousins, but they’re built to target different muscles and fitness goals. Whether you’re chasing stronger hips, a more stable core, or flawless squat form, knowing the differences can help you level up your lower-body game.

Ready to break it down and find your perfect squat? Ahead, we dive into the benefits and drawbacks of the sumo squat versus the goblet squat and how to choose the best fit for your workout.

What is a sumo squat?

The sumo squat is a wide-stance squat that primarily targets your glutes, especially your gluteus maximus (the largest glutes muscle), while also working smaller glutes muscles, hamstrings, calves, adductors (inner thighs), core, and pelvic floor, says Michelle Wilbourn, PT, DPT, CSCS, physical therapist at Bespoke Physical Therapy in New York City.

How to do a sumo squat

1. Stand with your feet slightly wider than hip-width apart, toes pointed out at a 45-degree angle.
2. Clasp your hands together at your chest or hold a dumbbell or kettlebell with both hands, letting it hang between your legs.
3. Keeping your back straight, push your hips back and bend your knees out over your toes to squat down.
4. Lower until your your thighs are parallel to the floor (or as low as you can go).
5. Squeeze your glutes, push through your heels, and return to a standing position.

Benefits of the sumo squat

The sumo squat is a powerhouse move for building strength and stability in the lower body.

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1. Hip strength and stability
The wide stance improves hip flexibility and engages key stabilizing muscles like your adductors, piriformis (butt muscle), and glute medius, Wilbourn explains. This helps you maintain lateral stability and strength—a skill often neglected since most of us focus on forward-backward movements.

2. Explosive power
By heavily loading the glutes and hamstrings, sumo squats enhance explosive strength, making them a go-to for athletes and anyone looking to boost lower-body power, Wilbourn says.

3. Pelvic floor strength
The wide stance also activates the pelvic floor, making it a beneficial exercise for those who are pregnant or aiming to strengthen their posterior chain, Wilbourn says.

Potential drawbacks of the sumo squat

While highly effective, the sumo squat isn’t for everyone—especially if you have hip, knee, or back issues.

1. Hip mobility limitations
Tight hips? Sumo squats can be tough. That’s because they demand greater hip mobility and flexibility than other squat variations, Wilbourn says. Limited hip flexibility or tight adductors might also increase your risk of groin strain, especially if you go heavy too quickly, she adds.

2. Knee alignment issues
Limited hip mobility can also lead to knee valgus (knees caving inward) during the exercise, leading to discomfort or strain in the medial knee area, Wilbourn says.

3. Lower back strain
Holding the weight between your legs can also overextend your lower back muscles (especially if you don’t engage your core properly), increasing the risk of lumbar pain, Wilbourn says.

What is a goblet squat?

The goblet squat is a front-loaded variation of the traditional squat (typically performed with a dumbbell or kettlebell held close to your chest) that primarily targets the front of your body—your quads and core—while also engaging the entire body, Wilbourn says.

How to do a goblet squat

1. Stand with your feet shoulder-width apart, your toes slightly pointed out.
2. Hold weight in front of your chest. (If using a kettlebell or dumbbell, hold it in a vertical position.)
3. Your elbows should be tucked into your sides, not flaring out.
4. Keeping your chest up and core engaged, sit your hips back and bend your knees to lower into a squat.
5. Continue lowering yourself down until your thighs are parallel to the ground (or as close as you can comfortably go without pain and maintaining proper form).
6. Squeeze your glutes, push through your heels, and return to a standing position.

Benefits of the goblet squat

The goblet squat isn’t just a leg-day favorite—it’s a full-body strength booster with serious perks:

1. Core strength
The front-loaded weight forces your core to stay engaged throughout the movement, building strength and improving spinal stability, Wilbourn says.

2. Improved posture
Holding the weight close to your chest activates your back and shoulder muscles, helping to strengthen the postural muscles and enhance alignment, Wilbourn says.

3. Functional fitness
Goblet squats mimic everyday movements like picking things up or getting out of bed, making them a fantastic exercise for improving mobility and strength for daily life, Wilbourn says.

4. Better grip strength
Supporting the weight in front of your body engages your arms and improves grip strength—a crucial skill for everything from other lifts to opening stubborn pickle jars. Bonus: Stronger grip strength is linked to better overall health, longevity, and even cognitive function, according to an October 2019 paper in Clinical Interventions in Aging.

Potential drawbacks of the goblet squat

As effective as it is, the goblet squat has some limitations:

1. Mobility challenges
Goblet squats require solid ankle dorsiflexion and spine stability, Wilbourn says. If you’re tight in either area, maintaining proper form can be difficult, she adds.

2. Upper-body fatigue
Holding the weight at your chest can tire your arms, shoulders, and wrists, potentially capping the amount of weight you can lift if your upper body strength or grip falters, Wilbourn says.

Sumo squat vs. goblet squat: What’s the difference?

It all comes down to stance and weight placement, Wilbourn says. Sumo squats use a wide stance that targets the adductors, hip external rotators, and hamstrings. Goblet squats, with the weight held at your chest, emphasize the quads and core.

Which exercise is right for you?

That all depends on your goals, fitness level, and whether you have any prior injuries. Here’s how to suss out which squat variation is best for you, according to Wilbourn.

Choose sumo squats if:

• You’re working on hip stability or lateral movements, especially for sports requiring quick directional changes.
• You need a knee-friendly exercise, as the wide stance reduces stress on the joints.

Choose goblet squats if:

• You’re a beginner or want to improve your squat form—this move mirrors the mechanics of a traditional squat.
• You have lower back pain, as the forward-held weight encourages proper spinal alignment and core engagement.

Keep in mind: Both exercises demand proper mobility—especially in the hips, spine, and ankles—and a strong core to maintain form and avoid injury, Wilbourn says. If you’re new to these movements, start with lighter weights and progress gradually to build strength safely, she says.