I regularly add squats to my training regimen, but I didn’t try sumo squats until my editor asked me (told me) to try it out for a week. And let me assure you, if you really want to target your buttocks and inner thighs, this is the thing to go for. I’m turning.
What is sumo squat?
The sumo squat is named after the wide stance that a sumo wrestler took before turning into an equally massive opponent and trying to push him into the front row of spectators. It works the glutes, quads, hips, hamstrings, especially the inner thighs (adductors). It also hits the calves (although you may not notice, as you will be distracted by your thighs on fire) and you’ll need to engage your core to keep in shape. In short, it is an excellent lower body exercise.
In terms of form, it is not as easy as it seems; However, once you get comfortable with the mechanics of the movement, you will almost certainly stick with it. You should start using only your body weight, but you may want to add dumbbells or kettlebells as you go along. check the Best adjustable dumbbells To work at home here, plus The best home gym equipment.
How do you do sumo squats?
If you are new to the squat exercise, you should start with a regular front squat before moving on to these. Walk before you run, and sit before you squat in sumo. When you’re ready, stand with your feet more than hip-width apart. (Later, you can experiment with this distance to find your limit while maintaining the shape.) Now angle your toes away from your body—aiming at about 45 degrees. Look at your knees to make sure they are still directly above your feet.
Now that your core and hands are engaged loosely together at chest height, push your hips back and bend at the knees down into a squat position. Keep your back straight and look forward. Keep going down until your thighs are parallel to the floor. Engage your glutes and drive through your heels to return to the starting position, exhaling as you rise. This is one representative. Start with three sets of 10.
I did 50 sumo squats every day for a week – here’s what happened
I admit I was initially apathetic about this move, so I raced my first set, thinking my level would automatically be good. However, in the end, I didn’t feel like I had challenged my muscles more than I did in a regular squat, nor did I feel anything at all in my adductors. I decided to pretend that day one didn’t happen while I was still learning my lesson.
On the first day, I positioned myself properly—legs slightly wider—and lowered more slowly the first several reps to make sure my knees stayed in a straight line with my feet. I also made sure to engage my muscles as I climbed, rather than letting the momentum and my quad take the load. It has succeeded. In particular, she noted the effort in the gluteus medius (gluteus maximus), quadriceps and adductor.
On the second day, I decided to hold the squat position for a few seconds before getting up. It definitely adds to your workout. It’s tempting to slip into a groove with this movement, to sit and sit without thinking about the shape, but you’ll only get the benefit if you focus. Watch your knees follow left or right—or out over the top of your toes—be sure to push your heels and don’t be tempted to push your hip at the top of the movement. Keep it smooth from start to finish.
By day three, I was happy with my form, so I added 10 more reps. I was a little wobbly for a moment when I finished, but this seemed to be the right result. I was also feeling the movement deeper into my close ones, which doesn’t get the attention it deserves.
On the fourth day, I went deeper into a squat, which increased the level of effort – I was breathing hard at the end. I decided there was more of a difference to the arrangement, so on day five I threw a small jump at the top of the squat. If you try this, make sure you land gently on your toes and don’t sacrifice form. It’s a great way to mix cardio and strength training. If you do this at home, stay away from chandeliers. Of course, if you have chandeliers, you will likely also have someone to do the jumping for you.
On the sixth day, I did this movement with a weight of 4.5 kg. You can either hold the dumbbells/bell on your chest using both hands, as I did, or let your arms hang between your legs as you lower the weight.
On the seventh day, I tried it with weight And the The jump at the top. Only do this if you’re absolutely sure what you look like – it’s tough.
Sumo squats are a powerful and satisfying move and the option to add a cardio element makes them even more appealing. I could feel the effect in my buttocks and inner thighs for hours afterward, and I find that kind of temporary post-workout tightness reassuring. You’ll develop strength, build muscle, and ensure you never groan again as you get up from a chair.
Looking for more exercise inspiration? Read what happened when you did 30 Superman for a week is hereand when I added 50 Russian twists in my daily workout for a week.
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