Movement overview

The Sumo Squat is a lower body exercise that targets the quadriceps, hamstrings, glutes, and inner thighs. It involves a wider stance than a traditional squat, which emphasizes the adductor muscles and provides a different angle of engagement for the lower body muscles.

Step-by-step cues

1. Stand with your feet wider than shoulder-width apart and toes pointed slightly outward.
2. Keep your chest up, shoulders back, and core engaged throughout the movement.
3. Lower your body by bending your knees and pushing your hips back as if sitting into a chair.
4. Ensure your knees track over your toes and do not extend past them.
5. Descend until your thighs are parallel to the floor or slightly below, depending on flexibility.
6. Press through your heels to return to the starting position, fully extending your hips and knees.

Technical tips

• Maintain a neutral spine throughout the movement to avoid lower back strain.
• Focus on keeping your weight distributed evenly across your feet, particularly pressing through the heels.
• Engage your core to stabilize your torso and prevent leaning forward.
• Adjust your stance width based on comfort and flexibility to ensure proper form.
• Control the descent and ascent to maximize muscle engagement and reduce injury risk.
• Inhale as you lower down and exhale as you push back up to maintain breathing rhythm.