Start your butt and leg workout with these special squats. This is how you do a Sumo Squat right and that's what really matters!
What are Sumo Squats? Yes, I wondered the same thing until recently. Don't let the name scare you or mislead you.
You don't have to be 400 kg for this particular type of squat, and you don't have to do Japanese wrestling.
You can do a Sumo Squat in your living room. Very simple and mega effective. Your butt and thighs will thank you for it, because there is hardly a variant of the squat that is more effective than this.
They target the inner thighs, buttocks and thigh muscles. You can do them with or without weight - so it is perfect for beginners and advanced.
Table of contents
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How to perform the Sumo Squat correctly
Unlike a very classic squat, you position your feet a little differently in the Sumo Squat, allowing you to target completely different muscles.
From the normal squat you are used to the toes pointing forward or only slightly outward. If you want to perform sumo squats, your legs will be very wide open. At the same time, the toes point more outward.
This variation is perfect for those who are looking for a change from the normal squat. The inner thighs are now really heavily engaged. Your sense of balance is also challenged.
Let's look at this in detail right now.
- Equipment necessary: no - but possible
- Difficulty: medium
- Suitable for beginners: yes
- Designations: Sumo Squat, Sumo Squat, Plié Squat
- Muscle groups used: Buttocks and thighs - here especially the inner side
Sumo Squats execution for beginners
- Stand upright. Your legs are open wider than hip-width.
- Now turn the toes outward - they should reach about a 45 degree angle. The knees point in the direction of the toes.
- Fold your hands together in front of your chest or place them on your hips.
- Tighten the abdomen and stretch through the back.
- Inhale through the nose. Bend the knees and push the buttocks back.
- Do a deep squat. Make sure that the knees do not push over the tips of the toes.
- As you exhale, use the strength of your feet to push yourself back to the starting position.
For beginners, 8 to 12 repetitions and three passes are optimal.
This is how you train your inner thighs!
For those who don't consider themselves beginners or advanced and want to let the calves come more into play, do this variation of the plié squats
- Do the Sumo Squat as usual.
- Once you have reached the squat position, lift your heels.
- You now stand on the balls of your feet and bob up and down.
- Do about 12 rocking movements before returning to the starting position.
Sumo squats for advanced
If you've been working out for a while, you're probably looking for a little variety. Sumo squats are just right, because you can also perform them with weight. But be careful: This is really only for advanced users!
Equipment that works well: Kettlebell, barbell, medicine ball, dumbbell.
Before you use weight, it is important that the technique really fits. Otherwise there is a great risk of injury!
Sumo Squat Barbell
- Stand under the barbell bar. Place the bar on your back shoulders.
- Lift the barbell out of the holder.
- Now stand wider than shoulder-width. Stretch the upper body through, push the chest forward.
- Tighten the abdomen.
- Bend the legs and lower the buttocks until the upper body leans slightly forward.
- The knees must point in the same direction as the tops of the feet. Attention: The knees remain behind the tips of the feet.
- When your thighs are parallel to the floor - and therefore your butt is level with your knees, slowly stand back up and return to the starting position.
If you want to know exactly and would like to watch a video, you can do so here
What you need to pay attention to during execution
There are a few things you need to pay special attention to so you don't hurt yourself.
The back
Your back is in a slight hollow back during the entire exercise. This protects the spine - or more precisely, the intervertebral discs. If you stretch your back too much, the pressure on the intervertebral discs is very high.
If you tighten your stomach and form a slight hollow back, however, nothing can go wrong.
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The legs
Unlike a normal squat, the toes and knees point outward. But what applies to the classic execution and this variation is the position of the knees.
Why is the position of the knees so important? Due to the special position of the legs, a lot of pressure rests on the knees. If you perform the exercise sloppily, you may experience knee pain.
This is usually not the case until you do a sumo squat with weight, but you should already prevent it now. Because once the exercise is taught incorrectly, it will be difficult to perform it correctly.
The arms
Yes, where to put the arms? Put them on your hips, stretch them out in front of your chest or bend them? Everything is allowed.
However, because you are standing with your legs very wide, you may struggle with balance. That's why it's easiest for most people to keep their hands folded directly in front of their chest.
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What muscles train Sumo Squats
Okay, butt and legs - that much we know now. But if you want to know exactly, then you should read on now.
Muscles you target with sumo squats:
- four-headed thigh muscle
- Leg biceps (rear thigh muscles)
- three-headed adductor
- gluteus maximus
- Leg extension
So logically, a plié squat is aimed primarily at the lower body.
But your sense of balance will also improve when you do wide-legged and deep squats like this. To keep your balance, your core comes into play. So your abdominal and back muscles - they are strengthened indirectly because you have to tense them.
The most common sumo squat mistakes
One of the biggest mistakes with this fitness exercise is the posture of the back. This becomes especially problematic when weight comes into play. So if you want to do advanced sumo squats, it's hugely important that you practice the technique properly beforehand.
The back must always be in a slight hollow back, so as not to take too much pressure.
You must also pay close attention to the legs. Keep a close eye on the position of your knees and feet. Especially with beginners it happens that the knees do not always point in the same direction as the toes. Make sure that the knees do not fall inwards, the legs must be wide open.
And then you should also keep an eye on the position of the knees. They must not protrude above the toes at any time. If they do, then you need to lean back a little or take a wider step to compensate.
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Why Sumo Squats are so effective
Your workout will be really effective if you focus on high intensity interval training. Sumo squats are also a great way to incorporate this. A great variation is the sumo squat, where you jump from the lowest position in the air and stretch your legs. When you land, you immediately go back into the deep squat. Mega strenuous, super effective!
The Sumo Squat should not be missing from your training plan from now on. Inner thighs, hip flexors, calves, butt and thighs in general - what exercise can claim to work so many muscle groups at once?
Core strength is also required. Because you can't balance muscles in your abdomen and lower back. And the more confident you feel, the harder you can make the squats for you - from weight, to jumps, everything is possible.
And if that's still not enough, you can also stretch a fintess band above your knees to make it harder to push your legs apart.
Our conclusion
This variant of the squat is mega effective and should not be missing in any training plan. Unfortunately, it is still relatively unknown, but that will certainly change soon. Because a Sumo Squat is the best thing you can do for your inner thighs.
Have fun with the training!
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