SUMO SQUATS- or wide-leg squats – are a very easy exercise that target both the glutes and the quad muscles.
They can be performed using a squat rack, a barbell or a dumbbell and seeing as the latter is easiest, we’ll go with that for the purposes of this article.
It is possible, in fact, to not use any weights at all, aside from your own body weight.
Contrary to ‘normal’ squats, the wide-leg position offers a variation for traditional squats and are often used as a substitute for, or in addition to, lunges or leg presses.
A few things before we start:
- Select a weight that creates muscular fatigue within 10 to 12 repetitions.
- Aim to complete three sets of your chosen sumo squat version.
- Allow for one or two days of rest between sumo squat workout sessions.
- Always warm your legs before squatting.
Now we’re ready to go.
Starting position: Stand with your feet roughly twice shoulder-width apart and point your toes outward, knees over ankles. With that stance, pick up the chosen dumbbell and hold one end at arm’s length with both hands firmly gripping to the inner portion of the upper weight.
Action: Now pull your shoulder blades back and lift your torso upward. Bend your knees and slowly lower until the top portion of your thigh is parallel to the floor.
Pause momentarily, and slowly return to the starting position while making sure your knees are pointing in the same direction as your toes throughout the movement.
Your knees will want to come in front of your ankles but resist this and focus on squatting right back with your heels taking your weight, not your toes. Imagine yourself sitting back into a chair.
To make it even more difficult, add a slight hop when you come up from the squatted position.
First published at 13.58
