Squats may be one of the easiest workout moves as far as execution goes (you don't need any equipment), but they're also one of the most effective—especially when it comes to building up your glutes. That being said, there is more than one type of squat. And, while many of us are familiar with traditional squats, there is actually an even more effective variation—the sumo squat. 

Curious? So were we. So we enlisted the help of two fitness experts—Adam Swartz and Selena Samuela—to break down the difference between sumo squats and traditional squats exercises (and explain which one is more effective at building muscle mass).

What Are Squats? 

Swartz explains that squats are a fundamental movement pattern for humans, as our joints are designed to squat. “They are compound and multi-jointed, meaning they engage multiple joints of the body simultaneously,” he says. 

Squats are pretty easy to execute in form, explains Swartz: “In a regular squat, your feet are positioned about shoulder length apart with your toes and knees facing forward, or just slightly turned out. I like to tell people to point their toes at 11 o’clock and 1 o’clock as if you were looking at a clock and 12 o’clock was down the middle.”

Benefits of Squats

• Functional: Squats don’t just help you get stronger, they are super functional, Samuela maintains. “You use squats in so much of everyday life: when you go to sit on a chair, when you go to the bathroom, when you’re playing with your kids, and maybe you squat to untie or tie your shoes,” she says. 
• The Help You Build Strength: Swartz adds that squats are a great strength-building exercise. “The main drivers of the squat are glutes and quadriceps,” he points out, “and squats can be used to effectively strengthen these large muscle groups.”
• They Offer Cardiovascular Benefits: While squats aren’t going to replace a run or cycling, they'll still give you a little cardio burst. “Because of the amount of muscle involved, squats demand a large amount of blood flow, making them a great no-impact choice for getting the heart rate up, not to mention increased circulation throughout the whole body,” Swartz says.
• Significant Calorie Burn: Aside from burning calories in the moment, strengthening the large lower body muscles can really ramp up the base metabolic rate, helping the body burn more calories throughout the day, says Swartz. If weight loss is part of your fitness goals, then this is a benefit to consider.
• They Promote Core Stability: Squats are a great way to build your core, Swartz says. “The entire lumbopelvic-hip-complex is active throughout a squat, which means the core stabilizers must work—and get stronger—to perform squats correctly,” he points out. 
• They Aid in Mobility: Blending muscle strength with range of motion allows greater joint mobility, “which essentially means being able to move more freely without poor compensations,” says Swartz. 
• They Promote Muscle Activation: Many of our muscles—especially the glutes—will effectively "shut down" if we sit around too much (muscle atrophy), according to Swartz. And this can increase the risk of injury due to poor compensation patterns. “On the flip side, activated glutes can greatly increase athletic performance and overall movement for life.” he says.