Sumo Squat: The Best Exercise to Tone and Shape the Glutes

Photo by: Bigstockphoto
Photo by: Bigstockphoto

The sumo squat is one of the best exercises to shape the glutes and inner thighs. The glutes are muscles located in the buttocks area. By toning this muscle group, you will develop an enviable derriere. This move is a type of wide-legged squat. The sumo squat puts the toes at an angle. The key is to make sure your knees are parallel with the toes. How far you squat will depend entirely on your flexibility. We recommend going as far as you are comfortable with.

When performing a sumo squat, focus on the inner thighs. You can do variations on traditional squat to engage different muscle groups.

How to Do a Sumo Squat

Stand in a wide stance. Your toes should be at a 45-degree angle. Grip a heavy dumbbell or a kettlebell in both hands. Keep the upper body pin straight. Now, bend the knees into a squat slowly. Lower yourself as far as you are comfortable but make sure the knees are parallel with the toes. Push into your heels as you bring yourself up to the starting position. Now do one or two sets of 15 reps.

Benefits of Sumo Squat

Tones and Lifts the Butt

If you want to achieve J.Lo’s butt this is an excellent move to add to your fitness routine. The sumo squat isolates and engages the glutes. This helps lift, tone and strengthen the glutes. The result? Shapelier, enviable butt!

Boosts Mobility and Strength

Apart from engaging the glutes, sumo squats also improve mobility. It builds strength in the lower back, hips and legs too! By adding more weight (like a dumbbell), you increase the resistance. This builds stronger muscles. Of course, we recommend starting without a kettlebell or dumbbell first. You want to gradually introduce weights later in your routine.

Activating Muscles

Using kettlebells work to activate more muscles, as opposed to dumbbells. Using a kettlebell lets you have a larger range of motion. This leads to deeper muscle activation. This is useful in real world situations when you have to lift unstable weights.

Practical Tips

Do not rush into a sumo squat. Again, you want to begin gradually so use weights later. It’s important that you have total control over your movement.

Also, always keep the back straight as you squat. This way, you are not putting excessive pressure on your back. The weight should be concentrated in the glutes and inner thighs.

Inhale as you go down in a squat. Then, exhale as you go up.

The correct form is critical to this move. Always keep the feet at a 45-degree angle. The heels should be slightly larger than your shoulders. Of course, you can find a position that’s more comfortable. Keep the knees parallel with your toes. This increases leg strength and flexibility.

Always bring yourself up and down slowly. The movement might be painful, but it will be worth it. Don’t rush or you might not get the results you want.

Finally, don’t forget to do your warm up exercises before working out. You don’t want to end up with super sore muscles the next day!

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