Sumo Squat – An Ultimate Guide

Sumo Squat


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The Sumo squat is a powerful move that targets the glutes, hamstrings, and quads. It’s a great way to add some strength training to your routine. You can use the Sumo Squat with free weights like dumbbells or barbells, but it’s also easy to perform without any extra equipment. So start pumping your legs and get ready for some great results.

The Basic Sumo Squat starts standing with feet outside shoulder-width apart. Bend your knees and push your hips back, lowering into a squat until both thighs are parallel to the floor. Make sure that you keep an upright posture throughout the movement. After reaching this point, lower yourself slightly further by pushing your hips forward & squeezing glutes. Finally, return to starting position by extending the legs completely while still engaging glutes at top of the move.

Use a lightweight if you’re just starting with this exercise, and build up the resistance gradually over time. This will help keep your glutes engaged to get results faster.

Benefits of Sumo Squats:

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Strengthens & sculpts glutes, quads, hamstrings.

Improves balance and stability.

Increases core strength (abdominals) while working with other muscle groups.

Promotes flexibility in hips and knees.

Builds muscle mass in the upper body by holding weight at shoulders throughout exercise.

Tones waist by keeping it tight during the movement.

Safety Tips:

Keep your back straight & core tight throughout the movement.

Don’t allow knees to travel past toes, which can cause injury to the knees.

Maintain steady breathing throughout the exercise (don’t hold your breath).

Cautions / Modifications:

This move is not recommended if you have a history of knee problems or are currently rehabbing an injury. If this is the case, stick to other types of squats until you’re ready to try this one again. Also, consider talking to your doctor before trying any new exercises or fitness routines in general if you’ve experienced any injuries in the past or are concerned about the pain you feel while participating in physical activity.

Tips for Sumo Squats:

Don’t hold your breath, don’t forget to breathe. For safety reasons, it’s best to keep your back straight during the whole movement, especially when loading weights. Wear comfortable shoes with good arch support. Make sure you can go all the way down without compromising form Push through heels, not toes Stack feet evenly, pointing them slightly outwards for better balance. Stand tall but lean forward a bit while lowering your body Avoid resting your butt on your thighs throughout the movement. Keep knees facing forward for safety reasons, don’t allow them to bend inwards. Reps and Sets: 8 – 10 Repetitions 2 – 3 Sets.

Body Parts Trained:

Glutes, Quads, Hamstrings Muscles worked during Sumo Squat Exercise: Quadriceps (Front of Thigh), Hamstrings (Back of Thigh) Calves (Calf Muscles), Gluteals (Glutes)


Sumo Squats are a great way to sculpt your glutes and thighs, as well as improve balance. To perform the Sumo squat properly, stand with feet shoulder-width apart and toes pointed slightly outwards. Bend your knees until you reach a 90-degree angle in both legs. From there, lower yourself by pushing your hips forward while squeezing your glutes at the top of the move. Finally, return to starting position by extending the legs completely without letting up on those muscles that we’ve been working so hard on. With these tips for performing this exercise correctly, it’s easy to see why people love Sumo squats for their strength training benefits, they’re fun and effective all at once.

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