Sumo Squat
Quadriceps, Thighs · Body weight
Target muscles
Gluteus maximusQuadriceps
Also works
GastrocnemiusAdductor brevisSoleusAdductor magnusAdductor longusGracilis
The Sumo Squat is a lower body exercise that primarily targets the glutes, quads, and inner thighs, while also engaging the core and improving balance. This exercise is suitable for both beginners and advanced fitness enthusiasts as it can be modified according to individual strength and flexibility. People would want to do Sumo Squats to build lower body strength, enhance flexibility, improve posture, and potentially reduce the risk of injury in daily activities.
How to do it
- 1Lower your body by bending your knees and hips, keeping your back straight and your chest upright, as if you're trying to sit between your legs.
- 2Continue to lower yourself until your thighs are parallel to the floor, ensuring your knees are directly above your ankles.
- 3Pause for a moment at the bottom of the squat, keeping your core engaged.
- 4Push through your heels to return to the starting position, straightening your legs and squeezing your glutes at the top of the movement.
Tips
- Keep Your Chest Up: One common mistake is leaning too far forward or allowing the back to round. To avoid this, focus on keeping your chest lifted and your spine neutral throughout the exercise. This will also engage your core muscles more effectively.
- Depth of Squat: In a sumo squat, aim to lower your body until your thighs are parallel to the floor. Going too low (past parallel) can put undue stress on your knees, while not going low enough may not fully engage the muscles.
- Knee Alignment: Ensure your knees are directly above your ankles when you squat down, not jutting forward over your toes. This will help to prevent knee injuries.
- Push Through Your Heels: When coming back up to standing position, push
Video and images: ExerciseDB by AscendAPI, licensed via RapidAPI. Credits