Sumo Squats
Sumo Squats
Equipment: Latex Loop Resistance Band
Difficulty: Beginner to Intermediate
Target Muscles: Inner thighs, glutes, quadriceps, hip adductors
How to Perform Sumo Squats
Step-by-Step Instructions:
- Place the resistance band around your thighs, just above your knees
- Stand with feet wider than shoulder-width apart
- Turn your toes out at about 45 degrees
- Push your knees outward against the band
- Keep your chest up and core engaged
- Lower down into a squat, keeping your back straight
- Lower until thighs are parallel to the floor
- Keep your knees tracking over your toes
- Drive through your heels to stand back up
- Squeeze your glutes at the top
Recommended Sets & Reps:
- Beginners: 2-3 sets of 10-12 reps
- Intermediate: 3 sets of 15-20 reps
- Advanced: 3-4 sets of 20-25 reps
Form Tips:
- Keep your torso upright throughout
- Push your knees out in line with your toes
- Keep your weight in your heels
- Don't let your knees cave inward
- Maintain tension in the band at all times
- Keep your core tight
Common Mistakes to Avoid:
- Letting knees collapse inward
- Leaning too far forward
- Not turning toes out enough
- Lifting heels off the ground
- Rounding your back
- Not squatting deep enough
Modifications:
- Easier: Reduce squat depth or use lighter resistance
- Harder: Hold weights, add pulses at the bottom, or perform sumo squat pulses
Benefits:
- Targets inner thighs effectively
- Builds strong glutes and legs
- Improves hip mobility and flexibility
- Strengthens adductors and abductors
- Great for lower body strength
- Functional movement pattern