Sumo Squat

Sumo Squat Basics

Primary muscles worked: Quads

Synergist Muscles: Glutes

Mechanics: Compound

Equipment: Barbell or Dumbbell

How To Perform The Sumo Squat

• The sumo squat can either be performed by holding one dumbbell in two hands or by having a barbell situated across your back just below the neck. Grab or unrack the dumbbell or barbell you are going to use.
• Stand with your feet about 6 to 12 inches past shoulder width apart with your feet turned out so that your heels face each other. By moving your feet in to this position, the emphasis will be placed on your quads to support you during the exercise.
• Once you have assumed the correct position, you may perform the lift by bending at your knees and allowing your hips and butt to descend toward the ground.
• After your upper thighs become parallel to the floor, push through your feet and extended at the legs until you have reached the standing position.

Sumo Squat Tips

• It is important to note that the athlete does not allow their knees to extend beyond the toes during the course of the lift.

Sumo Squat and Sports Application

The sumo squat is a great variation of regular squats. For that reason, the sumo squat can be a viable addition to a workout; however, its only loosely correlated to movements seen in sports. This makes it more important as a change of pace and plateau buster than a longer term staple of a training program.