This exercise involves standing with feet wider than shoulder-width apart and toes pointed slightly outward, then squatting down while keeping the back straight and chest lifted. It primarily targets the quadriceps, glutes, and hamstrings.
Sumo Squat Instructions
- Stand with your feet wider than shoulder-width apart and your toes pointing slightly outward.
- Hold a dumbbell or kettlebell with both hands in front of your body.
- Engage your core and keep your chest lifted as you lower your hips down and back, bending your knees.
- Keep your weight in your heels and your knees tracking over your toes.
- Lower until your thighs are parallel to the ground or as low as you can comfortably go.
- Push through your heels to stand back up to the starting position.
- Repeat for the desired number of reps.
Sumo Squat Form & Visual
Sumo Squat Benefits
- Targets multiple muscle groups including the quads, hamstrings, glutes, and inner thighs
- Improves lower body strength and power
- Increases hip mobility and flexibility
- Can help improve posture and balance
- Variations can be done with weights or resistance bands to increase intensity
Sumo Squat Muscles Worked
- Erector spinae
Sumo Squat Variations & Alternatives
- Sumo Deadlift
- Sumo Squat with Dumbbells
- Sumo Squat with Kettlebell
- Sumo Squat with Resistance Band
- Sumo Squat Jump