When it comes to strengthening the lower body, the sumo squat is a fantastic addition to any workout regimen. Known for targeting the inner thighs and calves more effectively than a standard squat, this move offers a range of benefits that go beyond leg strength.
In this short read, we will cover everything from the benefits of sumo squats to variations and step-by-step instructions for performing them.
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What Is A Sumo Squat?
The sumo squat is a variation of the traditional squat that involves a wider stance and outwardly turned feet. Named after the stance of sumo wrestlers, this exercise emphasizes the adductor (inner thigh) muscles and glutes, while activating the calves and quadriceps. It’s an ideal movement for anyone looking to build lower-body strength, stability, and flexibility.
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What Are The Benefits of Sumo Squats?
Targets the Inner Thighs
The wider stance and outward foot positioning focus on the adductors, which are often neglected in other lower-body exercises. This builds stability and strength for activities like running and jumping.
Strengthens the Calves
Sumo squats engage the calves more actively, helping develop calf strength and endurance. Strong calves improve stability and balance in day-to-day activities and other exercises.
Engages the Glutes and Hamstrings
Like other squat variations, the sumo squat works the glutes and hamstrings. This can improve posture, reduce the risk of lower back injuries, and enhance athletic performance.
Improves Hip Flexibility
The wide stance opens the hips and stretches the inner thighs, which can improve overall flexibility and mobility. This is beneficial for people who sit for long periods.
Stabilizes Core Muscles
The sumo squat demands core engagement to maintain an upright posture, which improves balance and stability. This strengthens the core over time, leading to better performance in other exercises.
How to Perform the Sumo Squat?
Step 1:
Stand straight on the ground with your feet wider than shoulder-width apart. Keep your toes pointed outward at about a 45-degree angle. Hold a dumbbell or kettlebell with both hands in front of your body, or you can perform this exercise with just your body weight.
Step 2:
Tighten your core muscles by gently pulling your belly button inward, toward your spine. This helps keep your back straight and prevents your torso from tipping forward.
Step 3:
Push your hips back as you bend your knees, lowering your body down as if you’re sitting back in a chair. Keep your chest up, shoulders back, and your knees in line with your toes to prevent them from caving in.
Step 4:
If your flexibility permits, lower your hips as low as possible without sacrificing form, until your thighs are parallel to the floor. Throughout the exercise, keep your knees and toes in alignment.
Step 5:
Push through your heels to rise back up to the initial starting position. Focus on squeezing your glutes and engaging your thighs as you stand up.
Step 6:
Perform 10-12 reps for 3-4 sets, depending on your fitness level. Rest for a minute or two between sets to maintain good form.
Common Mistakes to Avoid
Allowing Knees to Cave In: Focus on keeping your knees aligned with your toes to avoid unnecessary strain on your knees.
Leaning Forward: Avoid bending too much at the waist. Keep your torso as upright as possible by engaging your core.
Overarching the Lower Back: Avoid excessive arching of the lower back, as this can lead to discomfort and injury.
Variations of the Sumo Squat
Sumo Squat with Dumbbell or Kettlebell:
Adding a weight increases the intensity, further strengthening the legs, calves, and core. Hold the weight in front of your hips or at chest level for more challenge.
Sumo Squat Pulse:
In the bottom squat position, pulse up and down a few inches to keep constant tension on your muscles. This burns out the legs and adds extra work to the adductors and glutes.
Single-Leg Sumo Squat:
Shift your weight onto one leg and extend the other leg out to the side, tapping the ground with your toes for balance. This activates the stabilizer muscles in the legs and core.
Sumo Squat to Calf Raise:
After rising from the squat, lift onto your toes in a calf raise. This additional movement further targets the calves and helps improve balance and ankle strength.
Sumo Jump Squat:
Adding a jump to your sumo squat activates fast-twitch muscle fibres and raises your heart rate, making it a great choice for cardio and power development.
Resistance Band Sumo Squat:
Place a resistance band above your knees to add resistance and work the outer thigh muscles even more. This increases the difficulty in maintaining form.
Tips for Effective Sumo Squats
Warm Up Properly: Do a dynamic warm-up, such as leg swings or high knees, to loosen up your hips and legs.
Control the Movement: Avoid rushing through the squats. Performing them slowly and with control maximizes muscle engagement and reduces injury risk.
Breath Control: Inhale as you lower down, exhale as you rise. Proper breathing supports your core and prevents strain.
Integrating Sumo Squats into Your Workout Routine
To maximize benefits, add sumo squats to a lower-body workout routine 2-3 times per week. You can use them in the middle of your leg day as a compound movement or integrate them into a full-body workout.
Here is a sample leg workout routine:
- Warm-up (5-10 minutes)
- Sumo Squats: 3 sets of 10-12 reps
- Lunges: 3 sets of 10-12 reps per leg
- Calf Raises: 3 sets of 15-20 reps
- Deadlifts: 3 sets of 8-10 reps
- Sumo Squat Pulses: 3 sets of 15-20 reps
Conclusion
The sumo squat is a powerful exercise that adds variety, intensity, and balance to your lower-body routine. With multiple variations, it’s versatile enough for beginners and experienced lifters alike. By mastering proper form and gradually incorporating weights or additional movements, you’ll be well on your way to achieving stronger, more sculpted legs and calves.
(This article is reviewed by Kalyani Krishna Chief Content Editor)
Author Profile
Soumita Basu:
Soumita Basu holds a Bachelor’s Degree in Pharmacy and is keenly interested in Ayurveda, home remedies, yoga, fitness, diagnostics, and beauty. With nearly 6 years of experience, she produces evidence-based health content, including articles, videos, and infographics, to provide valuable insights to her audience.
References:
1. The Activation of Gluteal, Thigh, and Lower Back Muscles in Different Squat Variations Performed by Competitive Bodybuilders: Implications for Resistance TrainingAuthors: Giuseppe Coratella 1, Gianpaolo Tornatore 1, Francesca Caccavale 1, Stefano Longo 1, Fabio Esposito 1 2, Emiliano Cè 1
https://pubmed.ncbi.nlm.nih.gov/33477561/
2. Evaluation of Muscle Activities During Different Squat Variations Using Electromyography SignalsJanuary 2020
DOI:10.1007/978-3-030-35249-3_114
Authors: Deniz Erdağ and Hasan Ulaş Yavuz
