Sumo Squats
For sumo squats, begin by positioning yourself as you would for
regular squats.
Instead of keeping you legs shoulder-width apart however, assume a wider stance and point your toes outward. While contracting the core and arching the lower back to avoid placing unnecessary stress on the spine, bend at the knees to lower yourself downwards.
Continue lowering your torso until your thighs are about horizontal to the floor, then push yourself back up to the starting position.
Tips
* Refer to the page on
standard squats
for important safety information regarding all exercises of this type.
* With the toes pointing outwards, most of the effort of this movement is transferred to the muscles of the inner thigh, such as the adductors. The quadriceps, hamstrings, gluteal muscles, muscles of the lower back, as well as the abdominal core are all worked as well.
* When performed with moderate weights and taken through its complete range of motion, this exercise can greatly enhance a person's flexibility in and around the groin and inner thighs. This is especially useful for guys, who are usually lacking flexibility in this area. In fact, the risk of pulling the groin, which is one of the most common sports-related injuries, can be significantly reduced if this exercise is performed regularly.
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