Kettlebell Sumo Squat

Kettlebell Sumo Squat


This exercise involves holding a kettlebell with both hands and standing with feet wider than shoulder-width apart in a sumo stance. From there, the individual performs a squat, keeping their back straight and pushing their hips back. The exercise targets the legs, glutes, and core muscles.

Muscle Group

Equipment Required

Kettlebell Sumo Squat Instructions

  1. Stand with your feet slightly wider than shoulder-width apart and your toes pointed slightly outward.
  2. Hold the kettlebell with both hands in front of your body, with your arms extended and your palms facing down.
  3. Engage your core and keep your chest lifted as you lower your body into a squat position, bending your knees and pushing your hips back.
  4. As you squat down, keep your back straight and your knees in line with your toes.
  5. Pause at the bottom of the squat, then push through your heels to stand back up to the starting position.
  6. Repeat for the desired number of reps.

Kettlebell Sumo Squat Form & Visual

Kettlebell Sumo Squat

Kettlebell Sumo Squat Benefits

  • Strengthens hip flexors and abdominal muscles
  • Improves balance and stability
  • Increases flexibility in the hips and lower back
  • Can be modified for different fitness levels and abilities
  • Can be done with or without equipment
  • Can be incorporated into a variety of workouts and routines

Kettlebell Sumo Squat Muscles Worked

  • Quadriceps
  • Hamstrings
  • Glutes
  • Calves
  • Core

Kettlebell Sumo Squat Variations & Alternatives

  • kettlebell goblet squat
  • barbell sumo squat
  • dumbbell sumo squat
  • front-loaded sumo squat
  • single-leg sumo squat