Duration required
Focus Area required
 s rest

Sumo Squat

Key Points:

  • Set feet at wider than shoulder width, pointing outwards.
  • Hinge to grab kettlebell then extend up.
  • Slowly lower back to the ground then repeat.

Common Mistakes:

  • Knees caving in past big toes.
  • Using momentum to drop down.
  • Bending the back.

Where you should 'feel it':

Primary Muscles:
Quads, Glutes
Secondary Muscles:
Hamstrings, Abs, Lower Back
Muscle diagram with the following muscles highlighted Quads, Glutes, Hamstrings, Abs, Lower Back

Similar Exercises

Stand at wider than shoulder width with your feet pointing slightly outwards. Hinge at the hips and bend your knees to lower yourself and grip the kettlebell with both hands.

Start by driving through the heels to extend the hips fully and squeeze your glutes to straighten your legs. Then lower the kettlebell back down to the start position by hinging the hips and bending the knees. Tense your core and maintain square shoulders to keep a straight back throughout. Repeat for the desired amount of repetitions.

Avoid rounding your back when conducting the exercise.

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