Kettlebell Sumo Squat
Description
The kettlebell sumo squat is a wide-stance squat performed with a kettlebell hanging between your legs (held with both hands at the handle). The wide stance shifts emphasis to the glutes and adductors, and the kettlebell hold provides moderate loading. It is an excellent home or gym lower-body exercise.
Muscle Group
Equipment Required
Kettlebell Sumo Squat Instructions
- Stand in a wide sumo stance with feet 1.5 to 2 times shoulder-width apart, toes turned out 30 to 45 degrees.
- Hold a kettlebell by the handle with both hands. Let it hang between your legs at arm’s length.
- Brace your core. Lift your chest. Push your knees out over your toes.
- Sit straight down between your heels by bending at the knees and hips.
- Descend until the kettlebell nearly touches the floor or until you reach full depth.
- Drive through your full feet to stand back up. Push knees out. Squeeze glutes at the top.
- Repeat for the desired number of reps.
- Use a heavier kettlebell over time to progressively overload.
Kettlebell Sumo Squat Form & Visual
Kettlebell Sumo Squat Benefits
- Targets the glutes and adductors with wide-stance loading
- Easy to set up — needs only one kettlebell
- Allows deep squatting without the back-loaded barbell position
- Builds inner thigh and glute strength
- Forces upright torso position
- Useful at home or in the gym
Kettlebell Sumo Squat Muscles Worked
- Gluteus maximus and medius
- Adductors
- Quadriceps
- Hamstrings (secondary)
- Core (stabilizer)
- Forearms and grip
Kettlebell Sumo Squat Variations & Alternatives
- Kettlebell Goblet Squat (standard stance)
- Dumbbell Sumo Squat
- Barbell Sumo Squat
- Bodyweight Sumo Squat
- Pause Kettlebell Sumo Squat
- Kettlebell Sumo Deadlift
