What Is Sumo Squat?
Sumo Squat is a lower-body Strength Building exercise that specifically works on your legs. The Exercises majorly targets your inner thigh and glutes, and hip flexor.
The sumo squat is the variation of the initial squat exercise. In sumo squat, the feet are placed larger apart as well as the toes of the feet are turned in an outward direction making an angle.
Benefits Of Sumo Squat
1 It really works on your inner-thighs. I am saying this again and again because this is the only exercise that targets your inner thigh along with this it also emphasizes the muscle of your quads, hamstrings, and calves.
2 The sumo helps in increasing the mobility of your glutes and hip flexors. ( if you have a weak butt then you should definitely perform this exercise.
3 As this is a strength-building exercise thus this helps in building the strength in your lower body area.
4 The overall body balance can be achieved by this exercise.
Related Article– 31 Of The Best Muscle Building Leg Exercises Of All Time
How To Perform Sumo Squats
1 Place your feet larger apart than your shoulder width while toes of the feet are turned in an outward direction making an angle or externally rotated.
2 brace your core, as you lower down while pushing your hip back, try to go as down as possible. and put tension on your inner thighs and stretch them. ( ensure that you are feeling the burn)
3 Once you are at the bottom pause then slowly return back to the starting position and squeeze the glutes at the top.
4 Make sure your knees are always pointing out throughout the exercise.
Why You Should Perform Sumo Squat?
Sumo squats are key for stacking up strength- in all parts of your lower body just like traditional squats. if you are a beginner you must not be able to do the regular squats because of the lack of strength.
I would highly recommend you to go after the bodyweight sumo squat it will not only help build strength but also help you in increasing the mobility and balance.
Tips For Sumo Squat
1 The first tip I have for you is when you push yourself up make sure you use your heel more rather than just pushing with the whole feel. it will give you a better contraction with the muscle
2 The second tip is to make a mind and muscle connection. it is very important to make a mind and muscle connection in order to get the maximum result out of it.
There are different variations of this exercise as if you are a beginner then you can do it just bodyweight,
once to get to the intermediate level you can use dumbbells and barbell for advanced level athletes
How Many you Should Do?
The rep ranges are depending on your goals. if your goal is to become strong and want to gain weight then I would recommend you to go for:
- 1st set 9 reps
- 2nd set 8 reps
- 3rd set 6 reps
- 4th set 5 eps
If you want to tone your butts and hamstring then you should go for
- 1st set 20 reps
- 2nd set 20 reps
- 3rd set 18 reps
- 4th set 15 reps