Sumo Squat Into Side To Side Lunge
Rep Range
8-20
Hints
Position your feet wider than shoulder width apart, pointing your toes diagonally outward. Hold your hands together at chest height in a prayer gesture, keeping your elbows bent. Begin by descending into a sumo squat. As you rise to the top of the sumo squat, transition into a side lunge on one side without changing the position of your feet. After the lunge, return to the central sumo squat position and then lunge to the opposite side. Complete by returning to the central sumo squat position and continue the sequence. Ensure smooth, controlled movements and keep your knees aligned over your toes throughout both the squat and the lunge. Engage your core for stability during the entire movement.
Common Mistakes
Avoid letting your knees collapse inwards during the squat or lunge, as this can lead to injury. Also, ensure you don't lean too far forward, which can place extra strain on your lower back.
Breathing
Inhale as you lower into the sumo squat. Exhale as you rise and transition into the side lunge. Inhale again as you return to the sumo squat position, and exhale as you lunge to the other side.
Muscle Focus
Primary Muscles
Quads, Glutes, Adductors, Hip Flexors
Secondary Muscles
Hamstrings, Erector Spinae
Tertiary Muscles
Core, Calves