Sumo Squat
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The Sumo Squat is a bodyweight strength exercise performed with a wide stance and toes pointed outward, involving a deep squat descent and explosive rise to build lower body power and stability. It primarily targets the quads, glutes, posterior thighs (hamstrings), and back muscles while emphasizing hip mobility and inner thigh engagement. Ideal for beginners to advanced athletes seeking functional strength without equipment, it enhances athletic performance and corrects muscle imbalances.
How to Perform Sumo Squat
- 1Stand with feet wider than shoulder-width apart, toes pointed outward at about 45 degrees, arms extended in front of you or hands on hips.
- 2Engage your core and keep chest up, shoulders back, gaze forward.
- 3Inhale as you bend your knees and hips to lower your body, pushing hips back and keeping knees tracking over toes.
- 4Descend until thighs are parallel to the ground or as low as comfortable, maintaining a neutral spine.
- 5Exhale as you drive through your heels to push hips upward, squeezing glutes at the top.
- 6Fully extend hips and knees to return to starting position without locking knees.
- 7Repeat for desired reps, maintaining control throughout.
- 8Key form tips: Keep knees pushing outward in line with toes; avoid rounding back or letting knees cave inward; use full range of motion if mobility allows. Common mistakes: Partial depth squats, forward lean, or holding breath.
