The sumo squat is a lower-body sculpting exercise that’s a must-have in your training routine.
how should I do it?
It involves placing your legs wider than hip-width, drawing an A-shape with your body, and turning your toes slightly outward. It is important that your heels do not leave the ground during the exercise. With the back straight, we bend the legs so that the gluteal muscles are as close to the ground as possible. It is important that when we perform squats, the knees do not go past the balls of the feet to prevent injury.
You can do it with your own body weight, or add dumbbells or bands for added resistance so sumo squats have a greater impact on your muscles. The greater the resistance, the more work the adductors have to do, and the closer we get to the toned legs we want.
What are its benefits?
In addition to strengthening the muscles of your lower body, sumo squats offer the following benefits:
- It strengthens the glutes more than the classic squat, especially with added weight.
- Improve cardiorespiratory system.
- Increases the absorption of certain nutrients, such as calcium.
- Lower blood pressure.
- Improves body posture and strengthens the spine.
- With this variation, a more vertical position of the back can be achieved. This means greater correction and stability in the lumbar area. It can also improve balance and coordination.
- Strengthen the pelvic floor.
- When done correctly, you can prevent back, hip, and knee pain.
- Helps lose weight. Many muscles are involved in this exercise, and many calories are burned.
- Improve mood. When you exercise, you release endorphins, also known as “happy hormones.” In addition to being happier, you’ll also feel more energetic.
What muscles are involved in the sumo squat?
Sumo squats work different muscles depending on how the technique is executed. Therefore, it is necessary to distinguish 2 points:
- Hip flexion (lowering): Quads, calves, glutes, abs and back (mainly the lumbar area).
- Hip Extension (Ascent): Hamstrings, glutes, and adductors.