Explore the sumo squat muscles worked and the benefits of incorporating this exercise into your fitness routine.
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By slightly modifying the traditional squat, the sumo squat works your muscles in a unique way.
Incorporating this squat variation into your workout routine can be seriously beneficial.
physical therapist and founder of Movement Vault
The sumo squat is an exceptional exercise for those looking to enhance their lower-body strength.
Its commonly performed with a weight held near your shins or feet.
Having proper form is the key to getting the maximum benefits and preventing injury.
Lets first nail down how to do the sumo squat.
Then well dive into sumo squat muscles worked, benefits, common mistakes, and variations to try.
(If you need a refresher onhow to squat with correct form, weve got you covered.)
Sumo squat muscles worked include the same as the traditional squat.
However, due to the foot placement, theres more emphasis on certain muscles.
This is backed up by a small 2017 study in theJournal of Strength and Conditioning Research2.
physical therapist and founder of Movement Vault
As noted above, this powerhouse move also works your hamstrings, calves, and core.
Sumo squats also strengthen your core muscles, which help protect and support your back.
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The sumo squat is an exceptional exercise for those looking to enhance their lower-body strength.
of these sumosquat variations.
Sumo squat with weight
Use a kettlebell or dumbbell to add some resistance to this move.
This improves hip mobility and works your muscles in a greater range of motion.
Start with a lighter weight and gradually work your way up.
It also works your inner thighs more than the regular sumo squat.
You round your back
Rounding your back and letting your trunk fall forward is another common form mistake.
This can put unnecessary strain on the spine.
Keeping a neutral spine throughout the movement is crucial, Thurman says.
Hunching forward could also be a sign of poorhip mobilityorcore stability, Wickham says.
Focus on keeping your trunk upright throughout the sumo squat.
Doing this also allows for your knees to track properly to maximize the benefits of this exercise.
Your knees should be tracking over the middle of your feet, according to Wickham.
Failing to achieve adequate depth can limit the engagement of the glutes and hamstrings, Thurman says.
FAQ
1.
Are sumo squats better than regular squats?
No exercise is truly better than the other.
It all depends on what your goal is for an exercise, Wickham says.
Want to target your inner thighs?
Add the sumo squat into your exercise routine.
Doing both traditional squats and sumo squats gives you the best of both worlds.
Should you do sumo squats every day?
Your muscles need time to recover and rebuild stronger.
Incorporating rest days or alternating with other exercises can prevent overuse injuries and promote balanced muscle development.
Constant high-intensity training without getting enough recovery can worsen your performance and lead to injuries, according to Thurman.
How long should you hold a sumo squat?
Ensure that you maintain proper form throughout.
Int J Environ Res Public Health.
2021 Jan 18;18(2):772. doi: 10.3390/ijerph18020772.
PMID: 33477561; PMCID: PMC7831128.
Slater LV, Hart JM.
Muscle Activation Patterns During Different Squat Techniques.
J Strength Cond Res.
2017 Mar;31(3):667-676. doi: 10.1519/JSC.0000000000001323.
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