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Sumo Squat: Everything you Need to Know about it
If you are looking for a way to strengthen your inner-thigh muscles, Sumo Squat is the best for you. Also, it benefits the knees as well. Squat exercise actually develops the overall leg muscles perfectly. Athletes and sports persons perform this functional exercise to get a strong pair of limbs. You can perform this exercise in various ways. All of the variations are to strengthen the lower part of the body. One of such variations is the sumo squat. If you are keen to learn about it, here it is.
What is Sumo Squat?
It is a popular variation of regular bodyweight squats, majorly for strengthening the inner thighs and knees’ muscles. It provides you a strong pair of legs lowering the risks of a leg injury. Yes, if you perform this exercise, your legs will be strong enough to withstand the fall of any other attack on the legs. With diverse benefits, it is popular among athletes and other gym persons. So, let’s add this to your daily work-out routine to get a perfect shape on your legs. You can perform the traditional sumo squat. Also, to spice it up a bit, you can perform different types of it.
How to do Regular Sumo Squat: 5 Steps to Follow
In comparison with the traditional squat, Sumo Squat is more challenging. The main difference is in the positioning of the feet. In the traditional squat, you can place the feet either pointing forward or a bit angled. On the other hand, in the Sumo squat, the feet are wide apart. And the toes are placed away from the midline of the body. Let’s know about how to do this effective exercise.
Step 1: Stand with your feet wider apart than the hip-width. Keep a long distance between your feet.
Step 2: Keep your toes angled outward away from the center of your body.
Step 3: Then, slowly lower down your hips bending the knees. Take your body to a regular squat position squeezing your glutes at the bottom.
Step 4: Remember to keep your back and spine straight and neutral. Do not let the knees go out beyond your toes and your upper body to lean forward.
Step 5: Once you reach the perfect squat position, raise your body upward to the previous standing position. Press your whole body upwards, driving through the heels.
The exercise majorly focuses on the gluteus muscles, hips, hamstrings, quadriceps, calves, and inner thighs. Perform this exercise in 3 sets of 8-12 reps. For the basic version, no special equipment is needed. However, for advanced ones, you may use dumbbells or barbells.
Advanced Variations of the Sumo Squat
You can consider this exercise as one of the advanced versions of the sumo squat exercise. It not only shapes the inner thighs but also keeps the posterior chain well-managed. Well, begin it without any weight. Later, you can add. It asks for some flexible moves that cannot be performed with weight at the beginning. Once you are ready to be flexible, even with the weight, you can go for it. So, let’s know how to do it.
Step 1: Stand straight with your feet wide apart at a shoulder-width distance.
Step 2: Keep your toes either pointing forward.
Step 3: Slowly lower down your body to reach a squat position. Place your feet firmly on the ground while keeping the knees outwards.
Step 4: Let the heels bear your weight and give your spine a long, firm position. Keep the shoulders steady.
Step 5: From the squat position, push your glutes upwards and gradually go back to the standing position.
Do this exercise in 3 sets with 8-12 reps.
Another advanced variation of the sumo squat is the plie squat. It initially requires no equipment. You can perform it easily at home. This exercise works mainly on the gluteus muscles and inner thigh abductors. Here’s the complete guide on how to do it.
Step 1: Keep your feet wide open with a hip-width distance between the legs. Do not overextend your legs.
Step 2: Keep your toes angled outwards away from the midline of the body.
Step 3: Squeeze your glutes downwards and sit in a squat position.
Step 4: Keep your back in a neutral and straight position.
Step 5: Once you reach the squat position, go back to the standing position. While doing this, slowly drag the left heel towards the center to bring the two heels close to each other.
Step 6: Stand firmly, squeezing your thighs together.
Step 7: Continue the process with both of the legs consecutively.
Do the process with 3 sets of 8 reps on each leg. You can use a glider under your feet to move them together easily.
You can also try different variations of sumo squat with the barbells and dumbbells. Adding weight makes it more interesting. You can also try the sumo jump squat.
The Benefits of Sumo Squat
So, finally, you know how to do the exercise. You have also got an idea about the advanced variations of it. Now, let us discuss the wide range of benefits of the work-out.
- It strengthens the muscles of the inner thighs.
- This exercise works well to develop glutes, calves, hips, hamstrings, quadriceps, etc.
- It helps to enhance the overall balance of your body.
- The lower-body strengthening exercise helps to cure knee issues.
- It keeps the shoulder firm and well-maintained.
Well, mostly it is safer than many other core exercises. However, to avoid any risk of injury, do it properly, keeping your back straight and the core tight. Individuals with an injury on the lower body part should not perform this.
Bottom the Line
Developing the muscles at the inner thighs leads to improving the balance of the core of the body. So, perform the sumo squat regularly to get a firm hold on the balance of your body. Anyways, keep in mind to do it properly to get the desired result.