Sumo Squat
The sumo squat is a variation of the traditional squat that targets the inner thighs (adductors) more intensely. It involves a wider stance with the feet turned outwards, resembling the stance of a sumo wrestler. This exercise helps improve flexibility, build strength in the legs and glutes, and enhances the overall lower body stability.
Key Points
- Starting Position:
- Feet Placement: Stand with your feet wider than shoulder-width apart, with your toes turned out at about a 45-degree angle (similar to a sumo wrestler’s stance).
- Engage Core: Keep your chest lifted, shoulders relaxed, and engage your core. Make sure your back is straight, not rounded.
- Weight Distribution: Keep the weight on your heels and mid-foot, making sure your feet are firmly planted on the ground.
- The Descent (Lowering Phase):
- Hinge at the Hips and Bend the Knees: Push your hips back while bending your knees, keeping your chest upright. Keep your knees in line with your toes to avoid inward caving.
- Lower to Parallel: Continue lowering your body until your thighs are parallel to the ground or slightly below. Make sure your knees don't extend beyond your toes, and your back remains straight.
- Engage the Inner Thighs: As you descend, focus on feeling the stretch in your inner thighs and glutes. Keep your knees tracking outward in line with your toes.
- The Ascent (Lifting Phase):
- Push Through Heels: Press through the heels to lift your body back to the standing position. Keep your core engaged and avoid leaning forward.
- Fully Extend Legs and Hips: As you rise, make sure to fully extend your legs and hips without locking your knees at the top. Squeeze your glutes as you finish the movement.
- Repeat:
- Perform 3-4 sets of 10-15 reps, focusing on form and control. Increase the weight gradually to progress and challenge your muscles further.
Form & Technique:
- Knee Alignment: Keep your knees pushing outwards, following the same direction as your toes, to engage the glutes and inner thighs effectively.
- Straight Back: Avoid rounding your back or leaning forward. Keep your spine neutral and your chest lifted to prevent strain on your lower back.
- Controlled Descent: Lower your body slowly to maximize time under tension and ensure that the correct muscles (inner thighs and glutes) are being engaged.
Breathing:
- Inhale: Inhale as you lower your body down into the squat.
- Exhale: Exhale as you push through your heels and rise back up to the starting position.