If you are a workout enthusiast, you must be aware of the benefits of squats. Directly impacting the core muscles, thighs, and glutes, squats should ideally be an important part of strength training and muscle endurance workout regimes.
Sumo squats are different from regular squats in the sense that they particularly focus on toning and strengthening the inner thighs. Boosting up the performance of the core muscles is an essential concern of sumo squats.
We’ll be discussing the basics of sumo squats in this article. With the right kind of motivation, you’ll be a winner at it, doing wonders for your body.
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What is Sumo Squats? The difference with a Regular Squat
Both the squats have more or less the same function, that is, providing strength and shape to the lower body. But, sumo squats go a step ahead and activate the muscles of the inner thighs or adductors.
The reason for the special focus is the difference in the position of the squat. While doing a conventional squat, the legs are placed apart from each other, considering the width of the shoulders.
On the other hand, in a sumo squat, the gap between the two legs is way wider since the knee and toes project outwards, instead of facing the front.
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How to do Sumo Squats
Wondering how to do sumo squats perfectly? Here are simple step-by-step guidelines.
Target Muscles – Inner thighs, calves, hips, hamstrings, quadriceps, and gluteus muscles
- The positioning of the legs should be done keeping in mind that the gap in between should be wider than the width of the hip.
- Make your toes and knees point outwards, that is, if you’re transitioning from a regular squat to a sumo squat, you have to slightly tilt your legs in the outward direction.
- Take the squat position by lowering and bending your body, especially, the hips and the thighs. The glute becomes a pressure point.
- Ensure that your back, that is, your spinal cord is straight, while you do the squats. It shouldn’t bend forward or backwards.
- The end of your buttocks should almost touch the ground every time you do a squat.
- When you lower the body, remember to apply pressure on the thighs and heels to get up. The constant tension caused by this pattern works best for the muscles.
- Do 2-3 sets of 10 reps.
Advanced Level – The expert version of sumo squats is done using a kettlebell or a dumbbell. The weights are held in both hands and extended straight and wide. The intensity of the weight shouldn’t be increased in a rush and done slowly and steadily.
Sumo Squats Benefits
Goodbye, calories! –
Many people think that sumo squats or any type of squats, in general, have got nothing to do with crushing calories and shedding bodyweight. It’s thought to just increase muscle strength. However, it’s not true, and vigorous, consistent squatting can go a long way in shedding weight.
Reduction of injury-risks –
By acting on the target muscles mentioned above, sumo squats diminish the chances of any kind of injuries concerning the lower body. Sudden injuries that may occur due to unexpected friction caused to the body wouldn’t take place if the body is strong and flexible.
Incorporating sumo squats into your regular exercise schedule not only improves the muscles but also the bones and ligaments associated with those muscles, directly.
Variations of Sumo Squats
- Goblet Squats –
The target muscles are the same as the traditional method. The only difference is, the toes don’t move and remain front-facing. The knees, however, are extended a bit further apart, that is, more than shoulder and hip-width. For the advanced arrangement, weights can be added.
- Plié Squats –
For this type of sumo squats, a glider is usually placed under one leg. The toes should be extended wide and the knees shouldn’t be placed too apart. The gap between the toes should be more than the gap between the knees.
Coming back to the standing position after lowering the body is a vital step when it comes to plié squats. While lifting the body, the left foot is brought to the middle. Next, while standing up, the heels and the thighs are brought together.
- Sumo Jump Squat –
There’s nothing better than adding some speed to your workout to increase its intensity and the tension of your muscles. Spice up a regular, boring sumo squat by doing jumping squats.
The emphasis shouldn’t be on the height of the jump but instead, on the technique. Avoid landing on the ground with a thud. Place your feet very gently even if the jumps per minute count is high.
Important tip: Do not stop abruptly before completing a certain number of reps, unless you’re facing major discomfort.
- Kettlebell Swing Squat –
Sumo squats of this kind include the swinging of the kettlebell between the thighs while doing the squats. The kettlebell should be swung through the gap between the two feet when the squat position is held.
When you stand up, swing up the kettlebell to the level of your shoulder, repeating the same till the completion of the set.
Precautions While Doing Sumo Squats
The only way of avoiding injuries while doing a workout is by following the correct technique of exercise. Do not attempt sumo squats if your lower body has had a history of injuries.
Sumo squats are usually quite safe and don’t have a negative repute pertaining to causing pains and injuries. But, certain mistakes can result in wounds like, hunching the back, inward bending of the knees and leaning too forward while holding the squatting position. Staying in regular practice is the best way to avoid any sort of discomfort.
Now that you’re aware of the several variations of sumo squats, along with the original one, get started with your routine and begin your journey of acquiring a fit and healthy body.