In the wide world of fitness, leg training is essential for building force, balance and a solid foundation for the body. Among the various options available, the “Sumo Squat” has earned a prominent place due to its effectiveness in engaging the leg and core muscles in a unique way.
This exercise, inspired by the sumo wrestler's stance, offers a number of benefits that make it a valuable addition to any workout routine; let's discover all its benefits together!
Index
Sumo Squat execution technique
Il Sumo Squat is a variation of the traditional one squatting which is performed with the feet placed wider apart shoulder-width apart and toes pointing slightly outward.
This stance is similar to that of sumo wrestlers during their signature moves.
To perform the Sumo Squat correctly:
- Stand with your feet wide apart, slightly wider than shoulders.
- Point your toes slightly outward, keeping your knees aligned with your toes.
- Keep your back straight and core engaged throughout the exercise.
- Slowly lower yourself down by bending your knees and pushing your pelvis back, as if you were trying to sit in an invisible chair.
- Make sure your knees stay aligned with your toes and don't go in line with your toes as you lower.
- Once you reach a comfortable depth or until your thighs are parallel to the floor, push through your heels to slowly return to the starting position.
Benefits
Full muscle involvement
The Sumo Squat significantly engages the leg muscles, including the quads, glutes, adductors and abductors. This helps develop a solid and balanced muscle base.
Core stimulation
The wider stance of the feet in a Sumo Squat requires more effort on the part of the core to maintain balance during movement. This helps to strengthen the abdominal and lower back.
Hip flexibility
The wide leg opening during the Sumo Squat helps improve hip flexibility and prevent problems related to muscle stiffness.
Functional variant
This variation of the squat can improve performance in activities that require greater leg strength and stability, such as weight lifting and combat sports.
Burn calories
The sumo squat is an exercise that engages numerous muscle groups, making it a great choice for burning calories and improving body composition.
As with any exercise, it's important perform the Sumo Squat with the correct technique to maximize the benefits and reduce the risk of injuries.
Start with an appropriate weight or even just your body weight if you're a beginner, and gradually increase the intensity as you gain strength and confidence.
This is a versatile and powerful exercise that can enrich any workout routine. With its full engagement of the leg and core muscles, it's an ideal option for those looking to improve strength, balance and flexibility.
And you, do you perform Sumo Squats in your leg workout? Let us know in the comments!
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