Sumo Squat

Starting Posture

Stand with feet wider than shoulder-width apart, toes pointed slightly outward. Keep your back straight and chest up.

How to Exercise

Lower your body by bending your knees and pushing your hips back, as if sitting in a chair. Keep your weight in your heels and chest up. Rise back up to the starting position by pressing through your heels.

Breath Control

Inhale as you lower down into the squat position and exhale as you push back up to the starting position.

Common errors

Common errors include leaning too far forward, allowing the knees to cave in, or not maintaining a straight back. These errors can put unnecessary strain on the lower back and knees.

Weights

You can add weight to this exercise by holding a dumbbell or kettlebell in front of your chest or using a barbell across your shoulders.

Grips

There is usually no specific grip needed for the sumo squat, but ensure that you are holding any weights securely and comfortably.

Variations

Variations of the sumo squat include pulsing at the bottom of the movement, adding a jump at the top of the squat for a more explosive movement, or performing the exercise on an unstable surface like a balance pad to increase core engagement.

Comments and tips

Ensure your knees stay in line with your toes throughout the movement. Engage your core muscles to maintain stability. Focus on pushing your hips back and keeping your chest up to prevent leaning forward.

Cautions

Avoid leaning forward excessively or letting your knees collapse inward. If you have any knee or hip issues, consult with a healthcare professional before performing this exercise.