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B+
Glute Bridge
Detailed instructions for Glute Bridge coming soon.
Sumo Squat
B-
Limited Evidence
Limited studies exist but mechanism is scientifically plausible
10-15
Reps
3
Sets
2-3x per week
Frequency
8-12 weeks
Results In
Beginner
Difficulty
How to Perform
Detailed instructions for Sumo Squat coming soon.
Evidence Summary
Wide-stance squatting changes hip/knee mechanics and can increase relative demand on hip extensors and adductors. Supported mainly by EMG/biomechanics work.
Evidence Type: Clinical studies
Health Benefits
EMG/biomechanical evidence plus plausibility. No direct 'thigh gap' RCT.
Cosmetic Benefits
May help with inner thigh and glute development.
How It Works
Wider stance increases hip abduction angle demands and can shift loading toward adductors + glutes depending on depth and torso angle.
Contraindications & Safety
Hip mobility limits can force lumbar compensation. Some hips tolerate wide stance poorly.
Goals This Helps
Related Exercises
💪
A
Hip Thrust
Detailed instructions for Hip Thrust coming soon.
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A-
Clamshell
Detailed instructions for Clamshell coming soon.
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