5 mistakes when doing the sumo squat

If your daily leg routine doesn’t include the sumo squat, you’re kidding yourself. The squat variation with this name resembles the wide stance of a sumo wrestler and targets different muscles (such as the inner thighs) than a classic squat.

What is the sumo squat?

It’s a great variation that requires a wider stance than usual and fingers pointing outward. When done correctly, the move resembles the start of a sumo match.

This exercise works the entire lower part of the body, including the quadriceps, gluteus maximus and gluteus, calves and inner thighs. And it can be done by anyone without injury problems or lower body mobility.

If you want to build lower body strength from a slightly different angle and incorporate a new squat variation into your workouts, you need to learn how to squat correctly.

How to do it with a perfect technique?

  • Stand with your feet slightly wider than the width of your hips, toes pointing at a 45-degree angle.
  • Bring your hands together at chest level.
  • Keeping your back straight, push your hips back and bend your knees over your toes to squat down. Consider sliding down a wall, keeping your back as straight as possible, and avoiding leaning forward or sticking your butt out.
  • Lower yourself until your thighs are parallel to the ground (or as low as you can).
  • Activate your core, glutes, and quads to propel your body back, pushing your weight through your feet to return to a standing position.
  • Squeeze your glutes at the top of the movement and repeat.

For a more advanced variation on the sumo squat, add weight. If you want to do a kettlebell, hold a kettlebell with one hand on either side of the handle and hold the weight in the center of your chest as you go through range of motion. However, don’t let the weight push you forward.

How many sumo squats should you do?

Beginners can set a goal of completing 2 sets of 8-10 reps. As you get stronger and more proficient in the movement, you can vary your reps and add a load, which can range from 3 to 4 sets of 6 to 12 reps for hypertrophy (muscle growth) or 1 to 5 reps with a great weight for strength .

The most important thing, regardless of your fitness level, is to make sure your sumo squat form with just your body weight is correct.

What are some of the benefits?

Sumo squats provide a lot for the money. They activate the glutes, hamstrings, and quads, and are also great for strengthening the hips and adductors (also known as the inner thighs).

And although they are primarily a strength move for the legs, sumo squats also work the core muscles and therefore help stabilize the spine. In fact, doing sumo squats is an effective way to activate the pelvic floor , which is part of the deep core muscles and consequently helps treat back pain.

Mistakes to avoid in sumo squats

Good posture is essential to get results. When you have poor technique, you make an exercise less effective and increase your risk of injury. These are the most common mistakes to avoid when doing sumo squats:

  • Not placing your feet wide enough. A narrow stance will not allow the hamstrings and adductors to engage properly.
  • Planting your feet too far. This puts too much stress on your hips. And it can also overload the adductor muscles.
  • Do not squeeze your glutes in the final position. This activation removes glutes and can cause more stress on the lower back.
  • You throw your chest forward. Leaning forward can cause back pain or injury.
  • Do not shift the weight of the body on the heels. Pushing your hips back while lowering into a squat helps prevent knee irritation or injury.

Sumo squat alternatives

If you find the standard sumo squat too challenging, first increase your strength with these modifications.

  • Use a chair . For those who have limited hip mobility or tight muscles in the posterior chain (back, glutes, hamstrings, calves), the chair offers the support of a solid surface to help complete the exercise.
  • Put your feet closer. This will help you stabilize until you are more comfortable with a wider stance.
  • Hold onto something to keep your balance. The use of TRX straps, a railing, or the back of a chair can help assist you in performing the sumo squat.

Sumo squat progressions

Once you’ve mastered the standard sumo squat, increase the movement with these challenging variations.

  • Add weight . Using resistance (dumbbells or kettlebells) will increase the difficulty of this exercise. I tried holding a weight between the thighs, in a cup position (on the chest) or in a front rack position (on the shoulders).
  • Change the tempo . Squatting with Tempo increases tension and muscle activation. For example, go down in 4 seconds, pause at the bottom for 2, and then push up for 1 second.
  • Add a jump . By jumping you can build the legs. Plus, they increase your heart rate and burn a ton of calories. From the bottom position, jump up, straightening your legs, then land with your knees slightly bent to absorb the impact.
  • Pick up the cufflinks. This combination of compound movements develops muscle strength in the lower extremities. As you rise from the bottom of the sumo squat, lift your toes up, with your knees and toes pointing at 45 degrees. Lower your heels and then continue with your next rep.
  • Add an isometric at the bottom . This will increase the time under tension.