This squat variation provides different benefits than the traditional one; see how to do it!
The sumo squat is a variation of the traditional squat that emphasizes different muscle groups and offers numerous benefits for those who want to improve the strength and endurance of the legs and glutes. For these and other reasons, you should invest more in this exercise variation!
What are sumo squats?
The sumo squat is a version of the classic squat, but with a more open stance, similar to the stance of sumo wrestlers, hence the name. In this movement, the feet are spaced apart, with the toes pointing outward, which changes the focus of muscle activation, especially in the legs and inner thighs (adductors).
How to perform sumo squats correctly?
To get the best results and avoid injuries it is essential to perform the sumo squat correctly. Watch step by step:
- Starting position: Stand with your feet shoulder-width apart and your toes pointing outward, at about a 45-degree angle
- Posture: Keep your spine straight, shoulders relaxed, and core engaged. If using weights, hold a dumbbell or kettlebell in front of your body, near your hips, or hold the barbell above your trapezius muscle (in your back).
- Downward movement: Bend your knees and push your hips back, as if you were sitting in a chair. Lower yourself until your thighs are parallel to the floor or as far as your mobility allows.
- Climb: push your heels into the floor and slowly stand up, returning to the starting position. Maintain control throughout the movement and avoid allowing your knees to move beyond your toes
For beginners, it is recommended to do 3 to 4 sets of 12 to 15 repetitions, increasing based on your level of conditioning. But this can vary depending on the workout and the instructions of the coach. Always follow the advice of a physical education professional, okay?
One important tip is to use steps or lifts to perform the sumo squat. Due to the wider stance of the legs, this can be helpful in increasing the range of motion when using dumbbells or kettlebells.
Why should you do more sumo squats?
Compared to traditional squats, sumo squats have some advantages. They work the inner thighs more intensely, especially the adductors, a muscle group less activated in traditional squats.
Additionally, the sumo squat offers greater freedom of movement in the hips, which can be helpful for those who have difficulty with mobility in this area. Another benefit is that the sumo squat puts less pressure on the knees, making it an attractive option for those looking for a lower-impact alternative on the joints.
Both types can be part of a training program and it may be interesting to vary your workouts with each type of squat.
Sumo Squat Variations
To vary your workout and achieve different goals, you can try some variations of the sumo squat:
- Sumo squat without weight: in this variation it is sufficient to perform the complete squat movement, without weight. It is more suitable for beginners
- Barbell Sumo Squat: Here you will place the bar on your back, in the trapezius muscle area, and perform the squat normally.
- Sumo squat with kettlebells or dumbbells: in this variation, instead of leaving the weight on your back, you will keep it in front of your body (and this can be done with a dumbbell or a kettlebell
- Sumo squat with elastic band: Place a resistance band around your legs, above your knees, to intensify the activation of your glutes and stabilizing muscles
Remember to always warm up before performing sumo squats, focusing on the mobility of the hips and knees. Also, during the movement, avoid rounding your back and always keep your chest up.
As we’ve seen, if you’re a beginner, it’s best to practice the form of the exercises without weights before adding extra weights. Once you feel comfortable with the technique, increase the weight to continue challenging your muscles.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
