Sumo squat without weight
Sumo squats are an excellent exercise for enhancing lower body strength and stability. This move targets the quadriceps, hamstrings, glutes, inner thighs, calves, hip flexors, and lower back. Athletes benefit from enhanced muscle balance, improved flexibility, and greater hip strength, which can translate to better performance in sports like running, jumping, and weightlifting. The wider stance also reduces strain on the lower back while focusing on inner thighs, making it ideal for athletes needing diverse leg conditioning.
| Primary muscle group: | Legs |
| Exercise type: | Bodyweight |
| Exercise goal: | Strength |
| Key metric: | Repetitions |
Community Averages
11
Avg. reps/set
Popularity
* Based on data from the Blaze community
Description
- 1Start by standing with your feet wider than shoulder-width apart, in a sumo stance.
- 2Point your toes and knees 30 to 45 degrees out to the sides.
- 3Keep your head up and torso upright.
- 4Inhale as you squat down, simultaneously bending your hips and knees, until your thighs are parallel to the floor.
- 5As you descend, raise your arms straight out in front of you for balance.
- 6Hold the squat position for a count of two.
- 7Exhale as you push through your heels to return to a standing position.
- 8Repeat the exercise for the desired number of repetitions.
Tips & Tricks
Stance and Foot Position: Place your feet wider than shoulder-width apart and point your toes outward at about a 45-degree angle. This helps target the inner thighs more effectively.
Engage Core: Keep your core muscles engaged throughout the movement. This will help maintain stability and provide additional support to your lower back.
Keep Your Back Straight: Avoid rounding your back. Focus on keeping your chest lifted and your shoulders back to help maintain proper alignment.
Depth of Squat: Squat down until your thighs are at least parallel to the floor. Going lower is even better, as long as it doesn't compromise your form.
Knee Alignment: Make sure your knees are in line with your toes. Do not allow them to collapse inward, as this can put undue stress on your knees.
Push Through Your Heels: When coming back up to the starting position, push through your heels rather than your toes. This activates the glutes and hamstrings more effectively.
Controlled Movement: Focus on a slow and controlled movement. Avoid bouncing at the bottom of the squat, which can stress your joints.
Breathing Technique: Inhale as you lower your body and exhale as you press back up. Proper breathing ensures oxygen flow and helps you maintain stability.
Use Your Arms for Balance: Extend your arms in front of you or clasp them at your chest for better balance during the squat.
Consistent Practice: Like any exercise, consistency is key. Incorporate sumo squats into your regular workout routine to build strength and improve technique.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
