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Sumo squats

Execution

  1. Start with your feet wider than hip-width apart and turn your toes outwards.
  2. Keep your chest up, engage your core, and shift your weight onto your heels as you push your hips back into a sitting position.
  3. Lower your hips until your upper legs are parallel or almost parallel to the floor.
  4. You should feel the sumo squat in your thighs and glutes.
  5. Exhale and push back up to the starting position.

Points of attention

  • Feet wider than shoulder width apart.
  • Push the hips back and keep the weight on the heels.
  • Keep the knees in line with the toes by pushing your knees outward.

Muscles involved

  • Glutes
  • Quadriceps
  • Hamstrings
  • Hip flexors
  • Calves
  • Inner thigh muscles

Variations

PROGRESSION
  • Add weights to the exercise.
  • Slow on the way down, fast on the way up.
REGRESSION

Sink a bit less deep into the sumo squat

VARIATION: SUMO SQUAT HOLD

Hold the squat when your knees are in the 90 degree angle.

VARIATION: SUMO SQUAT WITH CALF RAISE

Squat down into a sumo squat. Lift one heel off the ground. Put it back down and repeat on the other side. Heels can also be lifted off the ground simultaneously.