Is Your Sumo Stance Stalling Your Progress?

Jen Landry Author

Stop over-relying on sumo squats. Learn why internal rotation is the key to postpartum pelvic health & glute strength in this expert corrective guide.

In the fitness world, we love a good "hack." 

And for a long time, the hack for better glute engagement or "opening the hips" postpartum was simple: go wider. The sumo stance became the gold standard for anyone looking to build strength after having a baby.

But as a corrective exercise specialist, I’m seeing a recurring issue. We are becoming masters of External Rotation (ER) while completely losing the ability to Internally Rotate (IR). And that is a recipe for plateauing—or worse, injury.

The Problem with "Always Wide"

During pregnancy and into the postpartum period, the body naturally shifts to create space. Often, this results in a wide-angled pelvis and a rib cage that stays flared. We essentially get "stuck" in an externally rotated state. It’s our body’s way of finding stability when our core feels compromised.

When you take that body and put it into a sumo squat or a wide-base RDL, you are leaning into your existing compensations. You aren't challenging the body to move better; you're just reinforcing a position where the pelvic floor is already under tension and the glutes can't actually find their full length. You're layering load on top of a "stuck" position.

The Magic of Internal Rotation

True functional strength requires the femur to move through its full range. Internal rotation is what allows the back of the pelvis to widen. Without that widening, the pelvic floor cannot eccentricly lengthen. If it can't lengthen, it can't contract effectively.

If you feel like you have to "squeeze" your glutes manually at the top of every rep just to feel something, you likely have an IR problem. By bringing your feet back to a neutral, hip-width stance, you force the hip joint to actually work through the descent, loading the glutes naturally and supporting the pelvic floor.

How to Transition

I’m not saying you can never do a sumo squat again. But if it’s your only stance, it’s time to recalibrate. Start by focusing on these three things:

• Narrow the Base: Aim for feet directly under your hip sockets (the "train track" stance).
• Stack Your Ribs: Ensure your ribs are stacked over your pelvis, not flared toward the ceiling or tucked under.
• Feel the Spread: In an RDL, think about your sit-bones spreading apart as you go down. That’s IR at work.

Functional fitness isn't about doing what’s popular; it’s about doing what your mechanics actually require. Let's stop the sumo obsession and start moving with intention.

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