Sumo Squat

The squat is one of the best-known exercises for the legs. It is a compound exercise; an exercise that involves multiple joints and muscle groups. This is also evident from the long list of muscles involved, as mentioned above.

There can be many differences in the way the squat is performed, such as with or without added weight, the type of weight, and where that weight is placed. In the sumo squat , the feet are positioned farther apart than in a normal squat. This allows the knees to bend further while the back remains more upright. This results in a higher load on the quadriceps and adductors on the inside of the thigh, while placing less load on the lower back.

Sumo Squat Execution

1
Stand with your feet approximately shoulder-width apart and the dumbbell hanging in front of your body with your arms extended. Hold the dumbbell on one side with both hands.
2
Lower yourself slowly as if sitting on a chair that could be pulled away at any moment. Stop when the upper part of your legs is parallel to the floor.
3
Push yourself up by pressing your feet firmly into the floor.

Sumo Squat

Muscles involved:

Legs:

Quadriceps (vastus lateralis, vastus medialis, vastus intermedius, and rectus femoris)
Hamstrings

Glutes:

Gluteus maximus, medius, and minimus

Pelvis:

Iliacus (hip flexor)
Psoas major (hip flexor)

Calves:

Gastrocnemius
Soleus

Abdominals:

Rectus abdominis (rectus abdominis muscle)
Obliquus externus abdominis (external oblique muscle)
Obliquus internus abdominis (internal oblique muscle)
Transversus abdominis (transverse abdominal muscle, ‘corset muscle’)

Lower back and spine:

Erector spinae
Lumbar multifidus
Quadratus lumborum

Sumo Squat Technique

Safety

Increase the weight gradually. The squat involves multiple large muscle groups and joints, all of which must be prepared for the required exertion.

Technical execution:

There is much discussion about the correct technical execution of the various forms of the squat. Many studies have examined the involvement of different muscles and the load placed on different joints.

How deep should you squat, and how wide should your feet be? How far forward should you lean from the hips and lower back, and how should you hold the dumbbells (low or in front of the shoulders, as in a dumbbell front squat)?

For weightlifters, there are rules that answer some of these execution questions. In other cases, however, the purpose of the squat and the dimensions and mobility of the person performing it can result in different executions.

A coach should be able to explain which execution is most suitable for you. At fitsociety.nl, you will find several articles that discuss this in detail. For good background knowledge about execution, we are therefore happy to refer you to these articles.

Squatting with Long Legs

Five Common Mistakes During Squatting

Weightlifting Shoes: Benefits When Squatting

Squatting: Knees Past the Toes?

Squat for Women