You can never go wrong with adding some variety to your leg day. Your legs are the largest muscle group in the body, including your glutes, hamstrings, quads and calves. Although the front and rear squats are highly effective for building strength and shape, sumo squats can notice the inner thighs in addition to the glutes and quads which adds a valuable accessory movement for your lower body development.
Sumo squats are a functional strength training movement and a variation of traditional squats. Sumo squats differ from front squats or back squats in positioning, muscle work and load. The main difference of sumo squats is that you take a wide position, pulling your legs out. Although sumo squats still work on quads, hamstrings, glutes and calves, positioning also stimulates the inner thighs.
Sumo squats work all the same muscles in the lower body and arm parts as traditional back squats such as hamstrings, quads, calf, glutes, core and buttock stabilizers. Sumo squats, however, emphasize the inner thigh in contrast to the traditional front or back squats.
Sumo squats also emphasize the adapters. As the name implies, the adductor is a group of muscles that primarily work to attach the femur to the hip joint, which runs along the inner thigh.
Sumo squats and squats in general help you notice all the major muscle groups in your lower body. Squats have been shown to be one of the best compound movements to build more muscle mass and strength. As a bilateral structural movement, the sumo squat develops full body strength and demands a strong posterior chain, hamstrings, quads and a relative amount of midline stability as well as ankle mobility.
Since sumo squats are a functional compound movement, it creates energy with purpose that mimics human movement. Sumo squats place greater emphasis on improving midline stability and strength, mobility, posture, and balance. Not to mention, more effective energy translates into better athletic performance that performs heavier loaded barbell movements. Sumo squat is a highly functional accessory movement that generates increasingly more raw energy and strength in addition to mobility.
So far, it is no secret that the key to body optimization and fat loss is resistance training. Achieving Cardio Glory, the more lean muscle mass in your frame, the more calories you burn at rest, increasing the thermal effect on your body resulting in less body fat and more fat mass. Squats in general require more intensity and maximum effort which will burn more calories than a steady state cardio any day.
- The most common way to do a sumo squat is with a single dumbbell or kettlebell.
- Stand with your feet slightly wider than shoulder width apart, pointing at a 45 degree angle.
- Holding a dumbbell from one end to the other, push your buttocks back and sit down slowly, straightening your upper back and keeping the chest open and up.
- Pushing through your heels, engage your core and bend down until the dumbbell touches the ground slightly or your feet are parallel to the floor.
- Take a break, then push back with your heels, chest and core brackets.
- Repeat for as many reps as needed.
Sumo squats provide more variety and flexibility in the training division below your body. They can help you improve functional strength, mobility, posture and add increasing size and strength. If you want to build those glutes, hamstrings and quads, you’ll want to add sumo squats to your training program.
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