I regularly add squats to my training regimen, but hadn’t tried the sumo squat until my editor asked (told) me to try it for a week. And let me assure you, if you really want to target your glutes and inner thighs, this is the one for you. I am a convert.
What is a sumo squat?
The sumo squat gets its name from the wide stance taken by a sumo wrestler just before swooping down on an equally gargantuan opponent and trying to push him into the front row of spectators. It works the glutes, quadriceps, hips, hamstrings and especially the inner thighs (adductors). It also hits the calves (although you might not notice it because you’ll be distracted by the fact that your thighs are on fire) and you’ll have to engage your core to maintain the form. In short, it is an excellent exercise for the lower body.
In terms of form, it’s not as simple as it looks; however, once you get comfortable with the mechanics of the move, you’ll almost certainly stick with it. You should start out using just your body weight, but you can add a dumbbell or kettlebell as you progress. Check best adjustable dumbbells to train at home here, as well as the best home gym equipment.
How to do a sumo squat?
If you’re new to squats, you should start with the usual front squat before moving on to this one. Walk before you run, squat before you squat in sumo. When you’re ready, stand with your feet wider than hip-width apart. (Later you can experiment with this distance to find your limit while maintaining form.) Now point your toes away from your body – aim for about 45 degrees. Watch your knees to make sure they are still directly over your feet.
Now, with your core engaged and hands loosely clasped at chest height, push your hips back and bend your knees to lower yourself into a squat. Keep your back straight throughout and look forward. Keep going down until your thighs are parallel to the ground. Engage your glutes and cross your heels back to the starting position, exhaling as you rise. He is a representative. Start with three sets of 10.
I Did 50 Sumo Squats Every Day For A Week – Here’s What Happened
I admit I was initially jaded about this move, so I ran through my first set, thinking my form would automatically be good. In the end, however, I didn’t feel like I had worked my glutes any more than in a normal squat, and I didn’t feel anything in my adductors at all. I decided to pretend that the first day had not happened while taking the lesson into account.
On day one, I set up properly—legs slightly wider—and lowered more slowly during the first few reps to make sure my knees stayed in line with my feet. I also made sure to involve my glutes as I stood up, rather than letting the momentum and my quads carry the load. And it worked. In particular, I noticed the strain in my gluteus medius (upper glute), quadriceps and adductors.
On the second day, I decided to hold the squat for a few seconds before standing up. It certainly added to the workout. It’s tempting to slip into a groove with this move, squat and stand without thinking about form, but you’ll only benefit if you focus. Watch your knees to the left or right – or over your toes – be sure to push through your heels and don’t be tempted to initiate a hip thrust at the top of the movement. Keep it smooth from start to finish.
By day three, I was happy with my form, so I added another 10 reps. I was slightly wobbly for a while when I was done, but that seemed like the right outcome. I also felt the movement deeper in my adductors, which don’t get as much attention as they deserve.
On the fourth day, I pushed myself deeper into the squat, which intensified the level of effort – I was breathing hard by the end. I decided that more variation was needed, so on day five, I did a small jump at the top of the squat. If you try this, make sure you land lightly on your toes and don’t sacrifice form. It’s a great way to combine cardio and strength training. if you do it at home, avoid chandeliers. Of course, if you have chandeliers, you probably also have someone to do your jumping for you.
On day six, I did the move while holding a 10 lb (4.5 kg) weight. You can either hold the dumbbell/kettlebell to your chest using both hands, like I did, or let your arms hang between your legs as you lower yourself down with the weight.
On the seventh day I tried it with the weight and the jump to the top. Only do this if you are completely sure of your form – that’s a tough question.
The sumo squat is a punchy and rewarding movement and the ability to add a cardio element makes it all the more appealing. I could feel the effect in my glutes and inner thighs for hours afterwards and find this kind of temporary post-exercise tightness reassuring. It will build strength, build muscle, and ensure you never moan again when getting up from a chair.
Looking for more workout inspiration? Read what happened when I did it 30 supermans for a week hereand when i added 50 Russian twists to my daily workout for a week.
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