Sumo Air Squat

Sumo Air Squat


This exercise involves performing a squat while holding a sumo stance, with feet wider than shoulder-width apart and toes pointed outwards. It targets the lower body muscles, including the glutes, quads, and hamstrings, while also engaging the core and improving overall balance and stability.

Muscle Group

Equipment Required

Sumo Air Squat Instructions

  1. Stand with your feet wider than shoulder-width apart and your toes pointing slightly outward.
  2. Hold your hands together in front of your chest or let them hang by your sides.
  3. Lower your body by bending your knees and pushing your hips back, keeping your chest up and your back straight.
  4. Continue lowering until your thighs are parallel to the ground or as low as you can comfortably go.
  5. Pause briefly at the bottom of the squat.
  6. Push through your heels and stand back up to the starting position.
  7. Repeat for the desired number of repetitions.

Sumo Air Squat Form & Visual

Sumo Air Squat

Sumo Air Squat Benefits

  • Targets multiple muscle groups including quads, hamstrings, glutes, and inner thighs
  • Improves lower body strength and power
  • Increases hip mobility and flexibility
  • Can be modified for different fitness levels and abilities
  • Helps to improve overall balance and stability

Sumo Air Squat Muscles Worked

  • Quadriceps
  • Hamstrings
  • Glutes
  • Adductors
  • Calves
  • Core muscles

Sumo Air Squat Variations & Alternatives

  • Sumo Deadlift
  • Sumo Squat Jump
  • Sumo Squat Hold
  • Sumo Squat with Dumbbell
  • Sumo Squat with Kettlebell