Sumo Squats: A Powerful Variation for Strength, Mobility, and More
Sumo squats are a variation of the traditional squat that offer a number of unique benefits. From increased strength and mobility to improved balance and athletic performance, sumo squats are a pattern that shouldn’t be overlooked!
How Sumo Squats Are Different
The key difference between sumo squats and other variations of squats is the stance. In a sumo squat, your feet are placed wider than your shoulders apart and turned out slightly. This wider stance places more emphasis on your inner thighs, also known as your adductors. Additionally, you’ll perform the squat with a more upright position - making it an ideal variation if you’re struggling with low pain sensation when squatting.
Benefits of Sumo Squats
Sumo squats offer a number of benefits, including:
Increased strength: Just like front or back squats, sumo squats are a compound exercise that works multiple muscle groups at the same time, including your quads, hamstrings, glutes, and adductors. This makes them a great way to build overall strength.
Improved mobility: Sumo squats can help to improve your hip and ankle mobility. This is because the wider stance and turned-out feet require a greater range of motion.
Enhanced athletic performance: Sumo squats can help to improve your athletic performance by training your muscles to work together more effectively. They are especially beneficial for athletes who participate in sports that require a lot of power and explosiveness, such as weightlifting, powerlifting, and football.
How to Do a Sumo Squat
Stand with your feet wider than your shoulders apart and turned out slightly.
Point your toes slightly outward.
Engage your core and keep your back straight.
Squat down until your thighs are parallel to the floor or lower, if possible.
Push through your feet to return to the starting position.
Things to watch out for
Some common misalignments to avoid when doing sumo squats include:
Letting your knees cave in: Keep your knees aligned with your feet throughout the entire movement.
Rounding your back: Keep your core engaged and your back straight.
Foot Position: Remember when setting up to turn your toes outward. It’s easy to forget, since it is wider than your typical squat set up.
Depth: Like all squat variations try to squat down until your thighs are parallel to the floor or lower, if possible. If you’re finding depth challenging, consider adding a brief pause at the bottom range of motion each rep. Over time this can help improve your depth.
Pro-tip: If you are using kettlebells when doing the sumo squat and find the bell hits the ground before you're at your max depth, try elevating your feet on two boxes.
Tips for Getting the Most Out of Sumo Squats
Warm up properly: Before doing any squats, it is important to warm up properly. The Fulcrum Five will do the trick!
Focus on form: This may sound obvious, but as you begin a new movement pattern really pay attention to which aspects are challenging for you. Focus on those parts of the movement.
Breathe deeply: Breathe always plays an important role in strength training. Remember to breath and brace properly - especially when trying a new/heavier weight.
Be consistent: The key to getting stronger in any movement pattern is to do it more often! That’s why we’ve made Sumo Squats our focus from October - December. Each time you see Sumo Squats in your workout, consider how you can progress the movement either with heavier weight, greater range of motion, or improvement of form.
Ready to put these tips into action? Book your next Team Training class at Fulcrum here!
