Sumo squat is a popular exercise that works on the muscles of the lower body. This exercise is named after the Japanese wrestlers who perform this exercise as part of their training regimen. Sumo squat is a variation of the traditional squat, which is performed with a wider stance and toes pointed outward. In this article, we will discuss the muscles that sumo squat works on and how to perform this exercise correctly.
The Muscles Worked in Sumo Squat
Sumo squat is an excellent exercise that targets multiple muscles of the lower body, including the quadriceps, glutes, hamstrings, and adductors. Let's take a closer look at each of these muscles:
Quadriceps
The quadriceps are a group of four muscles located in the front of the thigh. These muscles are responsible for extending the knee and are heavily recruited during sumo squat. The wider stance of sumo squat puts more emphasis on the quadriceps than traditional squats.
Glutes
The glutes, also known as the buttocks muscles, are responsible for hip extension and rotation. Sumo squat targets the gluteus maximus, which is the largest muscle in the glutes. This muscle is responsible for extending the hip and is heavily recruited during sumo squat.
Hamstrings
The hamstrings are a group of three muscles located in the back of the thigh. These muscles are responsible for knee flexion and hip extension. Sumo squat targets the hamstrings, especially the biceps femoris, which is the largest muscle in the hamstrings.
Adductors
The adductors are a group of muscles located in the inner thigh. These muscles are responsible for hip adduction, which is the movement of bringing the legs together. Sumo squat targets the adductors, especially the adductor magnus, which is the largest muscle in the adductors.
How to Perform Sumo Squat Correctly
Here is a step-by-step guide on how to perform sumo squat correctly:
- Stand with your feet wider than shoulder-width apart and toes pointed outward.
- Place your hands on your hips or hold a dumbbell or kettlebell in front of your chest.
- Engage your core and keep your chest lifted throughout the movement.
- Bend your knees and lower your hips, keeping your back straight and chest lifted.
- Lower yourself until your thighs are parallel to the ground or as low as you can comfortably go.
- Push through your heels and squeeze your glutes to stand back up.
Repeat for the desired number of repetitions.
Common Mistakes in Sumo Squat
Here are some common mistakes to avoid when performing sumo squat:
- Allowing your knees to cave inwards
- Not lowering your hips low enough
- Leaning too far forward
- Not engaging your core
By avoiding these mistakes, you can perform sumo squat correctly and effectively target the muscles of the lower body.
Conclusion
Sumo squat is a powerful exercise that targets multiple muscles of the lower body, including the quadriceps, glutes, hamstrings, and adductors. By performing sumo squat correctly and avoiding common mistakes, you can effectively work out these muscles and improve your lower body strength and overall fitness.