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Sumo Squat

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Youtube Channel: Renaissance Periodization

Exercise Overview

What is Sumo Squat:

The Sumo Squat is a compound lower-body exercise that emphasizes the adductors, glutes, and quadriceps through a wide-stance squat posture. Named after the iconic sumo wrestler position, it shifts loading from the traditional squat’s front-to-back axis to a more lateral engagement, especially activating the inner thigh and glute muscles. With proper form, it builds strength, mobility, and stability across the hips and legs, making it ideal for both beginners and advanced lifters.

Key Benefits:

  • Size and Strength: Targets the hip adductors, glutes, and quadriceps, promoting muscle growth and strength improvement.
  • Joint Stability: Enhances hip, knee, and ankle stability by engaging supporting muscles throughout the movement, contributing to joint health and injury prevention.
  • Core Activation: Requires core engagement to maintain stability and control throughout the movement, contributing to core strength and stability.
  • Functional Strength: Improves hip adduction, hip extension, and leg extension strength, and overall fitness, translating to improved performance in daily activities and sports.

Variations:

  • Low Bar Squat: Barbell positioned across the rear delts for a hip-dominant squat pattern, emphasizing the glutes and hamstrings with a forward lean.
  • High Bar Squat: Barbell placed high on the traps to promote an upright torso, targeting the quads more heavily than posterior muscles.
  • Front Squat: Barbell held across the front of the shoulders in a clean grip or cross-arm position, biasing the quadriceps with increased core demand.
  • Overhead Squat: Barbell held overhead with arms fully extended; requires full-body control, thoracic mobility, and quad-dominant movement.
  • Goblet Squat: A dumbbell or kettlebell is held at chest level with both hands, reinforcing posture and focusing on quad recruitment and core bracing.
  • Zercher Squat: Barbell positioned in the crook of the elbows, held close to the torso; emphasizes core activation and anterior chain, particularly the quads.
  • Barbell Pistol Squat: Single-leg weighted squat performed with one leg extended; challenges balance and mobility while primarily targeting quads.

Exercise Classification

Primary Muscles (red)

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Hip Adductors, Glutes, Quadriceps

Secondary Muscles (blue)

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Hip Flexors, Hamstrings, Calves

Other Muscles

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Scapular Muscles, Core Muscles, Hip Muscles, Leg Muscles

Exercise Type

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Strength

Mechanics

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Compound

Muscular System Showing the Targetted Muscles of the Exercise

Note: This may not be 100% accurate, but it's good enough as a reference.

Execution Technique & Tips

How to perform Sumo Squats:

  • Starting Position: Stand with feet wider than shoulder-width apart, toes angled outward. Keep your chest upright, core engaged, and knees aligned with your toes. Hold the weight centered in front if using one.
  • Execution: Lower yourself by bending the knees and pushing the hips back while maintaining a straight back. Descend until your thighs are parallel or slightly below, then push through your heels to stand back up.
  • Repetition: Repeat the movement for your desired number of repetitions.

Breathing Technique:

Proper breathing is crucial for maximizing performance and maintaining stamina throughout the exercise. Experiment with what you're comfortable with and let you perform your best. For starters, you can try the following:

  • Inhale: Inhale at the starting position before descending.
  • Exhale: Exhale near the top of the ascent or after returning to the starting position.
  • Shallow Breaths: Avoid holding your breath for too long, and inhale/exhale throughout the movement as necessary.

Exercise Tips/Pointers:

  • Unnecessary Foot Movement: Avoid overcompensation or unnecessary movement of your feet and keep them firmly in place. While it is okay to move your feet to better position yourself, it is advisable to be firm before starting the descent, considering unnecessary movement can potentially mess up your movement efficiency and performance, especially if you plan to do it with added weight.
  • Knees Over Toes: Unless you are experiencing knee pain or undergoing rehabilitation that specifically restricts knee movement beyond the ankles and toes, don't hesitate to allow your knees to pass over your toes to help build joint resilience.
  • Knee Alignment: While knees caving in is quite normal due to some overcompensations or lack of mobility, usually when the intensity is so high, like in weighted squats, try to keep your knees going in the same direction your feet are facing.
  • Depth with Control: Go as low as flexibility allows while keeping form. Avoid posterior pelvic tilt at the bottom, also known as butt wink.

General Tips:

  • Before attempting an exercise, especially if it is relatively intense, be sure to first warm up the joints that will be heavily involved in the movement to lessen the risk of injury.

  • Keep your head neutral throughout the movement to promote proper spinal alignment and muscle engagement, and move only when necessary.

  • Focus on maintaining proper form throughout to ensure optimal muscle engagement and reduce the risk of injury.

  • Pay attention to your breath, syncing it with the exercise. Learn to take small breaths as you maintain core engagement. Don't try and hold your breath as this could lead to lightheadedness and thus negatively affecting the whole workout quality.

  • Focus on performing the exercise with proper form rather than focusing solely on the exercise duration. Standardize your technique and form, stop the movement before or exactly the instance your technique breaks.

  • Pay attention to any discomfort or strain during the exercise. Adjust your form or intensity accordingly, or stop the exercise if needed.

Additional Information:

Ways to make it easier:

  • Decreasing the Range of Motion - partial reps, only go as far as you can handle
  • Decreasing the Weight

Ways to make it harder:

  • Playing with the Tempo & adding an Isometric phase (pause/hold)
  • Increasing the Weight

Note:

It's important to keep in mind that muscle activation can vary based on different factors such as form, execution, and individual anatomy. Additionally, certain exercises may engage multiple muscle groups, and the listed target muscles may not be the only muscles involved in the movement. For instance, the antagonists muscles would often act as stabilizer to support joints and prevent excessive movement that might cause an injury.

Injury Prevention:

Before doing any exercises, be sure to warm up first. This helps to prepare your body prior to the exercise and helps lessen the risk of injury.

This is just one the many ways to reduce the risk of injury. Be sure to implement other techniques for a pain-free and enjoyable fitness journey.

Disclaimer:

While we strive for accuracy, there may be details that are subject to change in the future. If you come across any inaccuracies or have feedback/suggestions, please inform us. Your input is valuable, and we appreciate your assistance in maintaining the accuracy of our content.