Sumo Squat Variations
This leg exercise mainly works your quads, glutes and adductors, with help from your hamstrings, erector spinae and calves. Watch the demo video, then follow the tips below.
Rep Range
5-10
How to do Sumo Squat Variations
Begin in a standing position with feet together, holding a dumbbell vertically by one end with both hands. As you step one leg out to the side, lower into a squat, keeping the weight of the dumbbell centered. As you rise, bring your leg back to the starting position. Repeat on the opposite side.
Common mistakes
Ensure your knees do not extend past your toes in the squat position. Maintain a straight back and avoid rounding the shoulders. When stepping out to the side, be sure your foot lands flat, and your weight is evenly distributed.
Breathing
Inhale as you step out and lower into the squat. Exhale as you push through your heel, returning to the standing position.
Muscles worked
Primary Muscles
Quads, Glutes, Adductors, Hip Flexors
Secondary Muscles
Hamstrings, Erector Spinae, Calves
Tertiary Muscles
Core
