Do one of the best buttock exercises right - sumo squats.
Necessary equipment: barbell, dumbbells or kettlebells (optional)
Level: Medium
How to do sumo squats
Stand with your legs slightly wider apart than the width of your hips, your feet facing outward at about 45 degrees. Your hips should also be turned outward. This is the starting position.
Inhale, pulling your hips back and dropping into a squat. During this movement, keep your body tense, your back straight and your knees forward.
Exhale, returning to the starting position. Focus on evenly distributing the weight on the heel and the middle part of the foot.
Advantages of Sumo Squats
In general, squats are a great way to strengthen the lower body. When performed correctly, they primarily involve the thigh muscles (lateral and medial broad, rectus and biceps femoris) and the calf muscle (calf).
Sumo squats, in particular, enhance the activation of the adductor muscles. These are the muscles that run along the inner surface of the thighs. This exercise also challenges the core muscles, which are activated differently than during a normal squat.
Since sumo squats are aimed at the lower body, they can help improve stability and balance. Squats are also often used in sports training and rehabilitation programs.
Because squatting is a complex movement, it strengthens muscles used in everyday activities such as walking, running, jumping and climbing stairs. It is also a functional movement using the same movement as when lifting a heavy object.
Other Sumo squats options
You can change this exercise to better match your fitness level and goals.
Basic squats for beginners
Since this is an intermediate exercise, it is useful for beginners to first master basic squats. The series of steps is the same, except that the legs are placed hip-width apart (instead of being slightly wider), and the feet are pointed forward (not outward).
Reduced speed
Once you have mastered the sumo squats, do the exercise at half speed. This increases the tension in the muscles, which leads to an increase in muscle size. Another option is to pause for a second or two at the bottom of the squat before going back.
Sumo squats with weights
Challenge yourself by doing sumo squats by adding weights. The traditional sumo squat involves the use of a barbell. You can also use dumbbells or kettlebells. Just keep the weight centered by loosening your arms or holding the weight securely on your shoulders.
If you're working with heavier dumbbells and want to move on to the barbell, it might be helpful to work with a personal trainer to make sure you're using the right technique.
Sumo squats with rotation
Add a rotational movement to this exercise to increase the strength of the core. After dropping into the sumo squat position, turn your torso to the right, turning your legs to help with the turn, then return to the center. In the next squat, turn left before returning to the center.
Common mistakes
Avoid these common mistakes when performing sumo squats to make this movement safe and effective.
Bending the knees
One of the most common mistakes when squatting is bending the knees inwards, and sumo squats are no different. This is often the result of weak glutes or tight thighs. Stretch your hips before each strength training session and lift only the weight you can handle while maintaining the correct technique.
Hunched back
If you are not used to performing complex exercises such as squats or deadlifts, you may have weak core muscles. This causes your back to bend to support the weight you are lifting. Focus on the shape, not the weight, and increase the weight only when you can maintain a neutral spine position during squats.
Tilt forward
Strained thighs and calves can cause excessive forward bending. Solving this problem takes time and involves stretching the flexor muscles of the thigh, strengthening the calf muscles (calves) and the gluteal muscles that pass to the spine (back).
If you use weight in squats, it is important to choose the one that you can lift while maintaining the correct technique. You can always increase the weight as you gain strength.
Safety and precautions
Sumo squats are generally safe for people with an average level of physical fitness. However, if you have recently had a lower body or back injury, talk to your doctor before doing this exercise.
To prevent injury, focus on slow movements while keeping the body tense, knees slightly turned outward, and chest raised so that the back is not rounded. If you feel pain, stop the exercise immediately.
Try to do eight to ten repetitions. If your goal is endurance or strength, do more reps before resting.
