Sumo squats are a variation of squat using a slightly wider stance. They offer benefis like strengthening the lower body (glutes, quads, hamstrings, inner thighs/adductors) and core, improving balance, mobility, and hip flexibility, while often reducing stress on the lower back and knees compared to traditional squats. They’re great for toning often-neglected inner thigh muscles and enhancing functional strength for daily activities like walking and lifting.
How to Sumo Squat:
- Stand with your feet slightly turned out and wider than shoulder-width apart, holding a dumbbell or kettlebell in-between your legs. Choose a foot position that suits your mobility and feels comfortable.
- Sit your hips back while keeping your chest upright.
- Aim to get the hips at least level with the knees if not lower while tracking the knees over the toes.
- Engage the glutes to ensure your knees don’t fall inwards.
- Drive your heels into the floor to push yourself explosively back up to the start position.
Variations:
Glutes focused: To make a sumo squat more of a targeted glute exercise, lean the upper body forward slightly while keeping hold of the core and focus on depth of the squat.
Landmine Sumo: Rather than a kettlebell you can attach a Barbell to the landmine fix and add plate weights to increase the weight lifted.
Elevated Sumo: If you’ve got good mobility, standing on two steps might allow you to achieve further depth in your sumo squat and therefore better muscle growth.
Blog by Tabby Bond – Personal Trainer (TAB Fitness)