I regularly add squats to my training regimen, but had never tried sumo squats until an editor asked (told me) to try them for a week. If you really want to target your butt and inner thighs, this is for you.
What is a sumo squat?
The sumo squat is named for the wide stance taken by sumo wrestlers just before they plunge into an equally huge opponent and try to push them into the front row of the crowd. It works your glutes, quads, lower back, hamstrings, and especially your inner thighs (adductors). It also hits your calves (though you may not notice the fact that your thighs are burning), but you need to work your core to maintain your form. In short, it’s a great lower body exercise.
When it comes to forms, it’s not as easy as it sounds. However, once you get used to how the movement works, you can almost certainly stick with it.You should start with just your weight, but we recommend adding dumbbells or kettlebells as you progress. best adjustable dumbbells Not just for working out at home here best home gym equipment.
How to do a sumo squat?
If you’re new to squats, you should start with a regular front squat and then work your way up to this squat. Walk before you run, crouch before you crouch. When you’re ready, stand with your feet wider than hip-width apart. (Later, you can experiment with this distance to find your limits while maintaining form.) Then angle your toes away from your body. Aim for about 45 degrees. Look down at your knees to make sure they are still directly over your feet.
Then, squat with your core engaged, your hands loosely clasped at chest level, your hips pushed back, and your knees bent. Keep your back straight and facing forward throughout. Continue lowering until your thighs are parallel to the floor. Squeeze your glutes, run through your heels to return to the starting position, and exhale to rise. That’s one rep. Start with 3 sets of 10 reps.
Here are the results after doing 50 sumo squats every day for a week.
To be honest, I was confused by this move at first. I raced the first set thinking my form would work automatically. But in the end, I didn’t feel it challenged my glutes any more than a regular squat, and I felt nothing in my adductors. Did.
On the actual first day, I set myself up properly, spreading my legs slightly apart and slowly lowering them the first few times so my knees were in line with my feet. I tried to involve my glutes as I stood up, rather than loading my glutes. And it worked. In particular, I noticed that my gluteus medius (top of my buttocks), quadriceps, and adductors were working.
On day two, I decided to hold the squat for a few seconds before standing up. It might be tempting to slip into a groove with this move and squat or stand up without thinking about your form, but it’s only when you’re focused that you get the benefits. Make sure your knees don’t go out to the left or right or over your toes. Try not to push your heels and throw in a hip thrust at the top of the move. Keep it smooth from start to finish.
By day 3 I was happy with my form so I added 10 more reps. I was also feeling a shift deeper in my adductor muscle.
On day 4, I reduced the depth of my squats and increased my exercise level. I was out of breath by the end. I decided I needed more variation, so I did a little jump on the top of my squat on day five. A great way to combine cardio and strength training. If you do it at home, avoid chandeliers. Of course, if you have a chandelier, some people will jump for you.
On day 6, I worked out with a 10 lb (4.5 kg) weight. As I did, hold the dumbbell/kettlebell with both hands on your chest, or place your arms between your legs as you lower the weight. You can hang it.
Tried with weights on day 7 When jump at the top. Only do this if you are completely confident in your form. This is a difficult one.
The sumo squat is a punchy and satisfying move, and the option to add an element of cardio makes it even more appealing. It helps you develop strength, build muscle, and never moan again when getting up from a chair.
Looking for more workout inspiration? Read What Happened When I Did 30 supermen here for a weekand when I add 50 Russian Twist for 1 week daily workout.
