Exercise description of the sumo squat.  Learn about the sumo squat with video and pictures.  Also learn how the sumo squat can improve your sports performance.

Primary muscles worked:  Quads

Synergist Muscles:  Glutes

Mechanics:  Compound

Equipment:  Barbell or Dumbbell

How to perform the exercise:  The sumo squat can either be performed by holding one dumbbell in two hands or by having a barbell situated across the back just below the neck. The athlete will stand with feet about 6 to 12 inches past shoulder width apart with feet turn out so that the heels face each other. By moving the feet in to this position, the emphasis will be placed on the quads to support the athlete and move the athlete during the exercise. Once the athlete has assumed the correct position, he/she may perform the lift by bending at the knees and allowing the hips and butt to descend toward the ground. After the upper thighs become parallel to the floor, the athlete will push through the feet until the athlete has reached the standing position. It is important to note that the athlete does not allow their knees to extend beyond the toes during the course of the lift.

Spotting the exercise:  The spotter for the sumo squat should stand behind the athlete with one arm around the waist and one hand near the lower back. The spotter should not actually touch the athlete until he or she begins to struggle and can not perform the lift on their own. When this occurs, the spotter will pull in with the arm around the waist and push against the athlete's lower back. The spotter will then put upward force on the athlete to assist them with reaching extension of the legs.

Sport specific 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.