Sumo squat

3 × 12-15  ·  Equipment: No equipment

Muscle groups: Legs & glutes

How to do sumo squat

1. Stand with your feet wider than shoulder width and toes turned out about 45 degrees.
2. Brace your core and open your chest keeping a neutral spine.
3. Lower your hips straight down keeping your knees aligned with your feet.
4. Lower until your thighs are parallel to the floor or as far as you can without losing form.
5. Push through your heels and mid-foot to stand back up.
6. Exhale as you rise and squeeze your glutes at the top.

Mistakes to avoid

• Don't let your knees cave inward; keep a constant outward pressure.
• Don't round your back as you lower; keep your chest open and core braced.
• Don't turn the movement into a torso lean; lower your hips.
• Stop if you feel groin or knee pain; check your foot stance.

Progression

• Start with 3 sets of 12 reps and add 2-3 each week.
• Once you master the form, hold a dumbbell or kettlebell in front of your chest.
• Increase time under tension by lowering for 3 seconds per rep.
• Progress to a sumo squat with a barbell or long pauses at the bottom for more challenge.