Sumo squat without weight

Exercise overview

Primary muscle group: Legs

Exercise type: Bodyweight

Exercise goal: Strength

Key metric: Repetitions

Average reps per set*: 11

Description: Start by standing with your feet wider than shoulder-width apart, in a sumo stance. Point your toes and knees 30 to 45 degrees out to the sides. Keep your head up and torso upright. Inhale as you squat down, simultaneously bending your hips and knees, until your thighs are parallel to the floor. As you descend, raise your arms straight out in front of you for balance. Hold the squat position for a count of two. Exhale as you push through your heels to return to a standing position. Repeat the exercise for the desired number of repetitions.

Exercise ID: 00393

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and 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.

Exercise overview

Exercise tips and tricks

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