Sumo squat is a compound exercise that targets various muscles in your lower body, including your glutes, quads, hamstrings, and inner thighs. This exercise is an effective way to strengthen and tone your legs while improving your balance and flexibility. In this article, we will guide you on how to perform the sumo squat correctly to work on your inner thighs.
What is a Sumo Squat?
Sumo squat is a variation of the traditional squat, where your feet are wider than shoulder-width apart, and your toes are pointed outwards. This stance resembles the position of a sumo wrestler, hence the name. The sumo squat engages your inner thighs more than the regular squat, making it an excellent exercise to tone and strengthen the muscles in that area.
How to Perform a Sumo Squat?
Follow these steps to perform a sumo squat correctly:
- Stand with your feet wider than shoulder-width apart and toes pointed outwards.
- Engage your core and keep your back straight.
- Lower your body down by bending your knees and pushing your hips back.
- Keep your knees in line with your toes and lower your body until your thighs are parallel to the ground.
- Push through your heels to stand back up to the starting position.
- Repeat for the desired number of reps.
Variations of Sumo Squat
Here are some variations of the sumo squat that you can try:
- Sumo squat pulses: Hold the lowest position of the sumo squat and pulse up and down for 10-15 reps.
- Sumo squat with dumbbells: Hold a dumbbell in each hand and perform the sumo squat.
- Sumo squat jump: Jump explosively from the lowest position of the sumo squat and land softly.
- Sumo squat hold: Hold the lowest position of the sumo squat for 30-60 seconds.
Tips for Performing Sumo Squat
Here are some tips to keep in mind while performing the sumo squat:
- Engage your core and keep your back straight throughout the movement.
- Keep your knees in line with your toes to avoid any knee injuries.
- Push through your heels to stand back up to the starting position.
- Don't let your knees cave inwards while performing the sumo squat. This can put pressure on your knee joints.
- Start with bodyweight sumo squats and gradually add weights as you get stronger.
Benefits of Sumo Squat
The sumo squat has several benefits, including:
- Tones and strengthens your lower body muscles, including your glutes, quads, hamstrings, and inner thighs.
- Improves your balance and stability.
- Increases your flexibility and range of motion in your hips and lower back.
- Boosts your metabolism and helps in burning calories.
- Reduces the risk of knee injuries by strengthening the muscles around the knee joint.
Conclusion
The sumo squat is an effective exercise to tone and strengthen your legs, especially your inner thighs. By following the correct form and incorporating variations, you can make this exercise more challenging and reap its benefits. Remember to start slow and gradually increase the intensity to avoid any injuries. Add sumo squats to your workout routine and see the difference in your lower body strength and tone!