I regularly add squats to my workout routine, but I hadn’t tried the sumo squat until my editor asked (and told) me to try it for a week. Let me assure you, if you really want to target your glutes and inner thighs, this is a must. I’m turning.
What is a sumo squat?
The sumo squat is named after the wide stance a sumo wrestler takes before barreling down on an equally large opponent and attempting to push him into the front row of the audience. It works the glutes, quads, hips, hamstrings and especially the inner thighs (adductors). It also hits the calves (although you won’t notice because your thighs will be a distraction) and you’ll need to engage your core to maintain form. In short, it’s a great workout for the lower body.
In terms of form, it’s not as easy as it sounds; however, once you’re comfortable with the mechanics of the move, you’ll pretty much stick with it. You should start out using just your body weight, but as you progress you may want to add a dumbbell or kettlebell. check it out the best adjustable dumbbells here to work at home as well the best home gym equipment.
How do you do a sumo squat?
If you are new to squatting, you should start with a regular front squat before moving on to this one. Walk before you run, squat before you sumo squat. When you’re ready, place your feet wider than hip-width apart. (Later, you can test this distance to find your limit while maintaining form.) Now point your toes away from your body—aim for about 45 degrees. Look down to make sure your knees are still directly over your feet.
Now, with your heart engaged and hands loosely clasped together at chest height, push your hips back and bend at the knees into a squat. Keep your back straight and look forward. Continue lowering until your thighs are parallel to the floor. As you rise, exhale and engage your glutes and drive through your heels to return to the starting position. This is a rap. Start with three sets of 10.
I did 50 sumo squats every day for a week – here’s what happened
I admit that I was leery of this move at first, so I raced through my first set thinking that form would automatically be fine. However, in the end, I didn’t feel like I was challenging my glutes as much as I would in a regular squat, and I didn’t feel anything in my adductors. While still on my way to class, I decided to pretend the first day didn’t happen.
On the actual first day, I set myself up correctly – with my feet a little wider and the first few times I went down slower to ensure my knees stayed in line with my feet. I also made sure to engage my glutes as I came up, rather than let the momentum and quads carry the load. And it worked. In particular, I noted the efforts in the gluteus medius (upper glute), quads and adductors.
On the second day, I decided to hold the squat for a few seconds before going up. It certainly added to the workout. It’s tempting to slip into a groove with this movement, squatting and lifting without thinking about form, but you’ll reap the benefits if you focus. Pay attention to whether your knees follow to the left or right – or the top of your toes – make sure to push through your heels and don’t rush to drop your hips at the top of the movement. Keep it smooth from start to finish.
On the third day, I was happy with my form, so I added an extra 10 reps. When I finished, I was a little shaken for a moment, but it seemed like the right result. I also felt the movement deeper in my adductors, which don’t get as much attention as they deserve.
On the fourth day, I went deeper into the squat, which increased the tension level – I was breathing heavily by the end. I decided that more variation was in order, so on day five I made a little jump at the top of the squat. If you try this, make sure you go down lightly on your toes and don’t sacrifice form. This is a great way to mix cardio and strength work; if you do this at home, stay away from chandeliers. Of course, if you have chandeliers, you probably have someone to jump for you.
On the sixth day, I moved with a 10-pound (4.5 kg) weight. You can hold a dumbbell/kettlebell across your chest using both hands like I did, or put your arms between your legs as you go down with the weight.
On the seventh day, I tried it with a weight and the jump above. Do this only if you are absolutely sure of your form – this is a difficult task.
The sumo squat is a powerful, rewarding movement, and the option to add a cardio element makes it even more appealing. I could feel the effect on my glutes and inner thighs for hours, and I found this kind of temporary tightness after a workout to be reassuring. It will build strength, build muscle, and ensure you’ll never again groan when you get out of a chair.
Looking for more workout inspiration? Read what happened when I did Here are 30 supermen for a weekand when I add 50 Russian twists for my daily workout for a week.