Sumo squats are designed to work out the inside of the thigh. In classic squats with parallel setting of the feet, the main load falls on the quadriceps. In addition, due to the obvious inclination of the body forward, the lower back is actively involved. Sumo technique allows you to redistribute the load from the back muscles to the legs, which is especially important for girls, whose lower back, as a rule, is weaker than for men. Exercise can be performed with a barbell, dumbbells or other weights.
Wide sumo squats distribute the load on the muscle groups of the lower body in a slightly different way than classic squats.
The work of muscles is as follows:
As already mentioned, this exercise is primarily recommended for girls. It helps to correct the problem area (thighs from the inside), tighten the muscles of the buttocks, make the legs slim and attractive.
Sumo squats performed with a barbell or dumbbells, intensively affect the muscles of the lower body, affecting those areas that, when performing the classic version of the exercise, remain unused.
In general, the following can be distinguished from the advantages of performing this movement:
Of the minuses, the following can be noted:
The weight for the exercise should be taken a little less than for classic squats. It’s better to practice the technique without any additional burdening or with an empty bar.
Stand upright while maintaining a natural deflection in the lower back.
Spread your legs to the sides, and feet extend outward. As for the specific width of the legs and the angle of the feet, the recommendations are as follows: since everyone has different flexibility, these parameters are selected empirically. Try to put your legs wider than your shoulders, and turn your socks outward 45 degrees, sit down a couple of times without weight. If you were able to bring your hips to the parallel with the floor and did not feel any discomfort in your knees or anywhere else, you can use this position.
If you are doing an exercise with a barbell, the bar should lie on the back muscles just below the neck. When using dumbbells, they can either be lowered on outstretched arms in front of the body, so that when squatting the weight passes between the legs, or even take one dumbbell by the disk and also lower it in front of the body. The second option is generally more convenient.
This moment is extremely important. Pull your pelvis back as far as possible with your flexibility.
Perform this exercise 10-15 times in 3-4 approaches.
If you squat below the parallel to the floor, the gluteal muscles are more involved.
But the load on the knees will increase significantly. Therefore, this is not recommended. This exercise is still aimed at strengthening the inner surface of the thigh. For girls who want to work mainly on the buttocks, one can recommend the gluteal bridge, wide lunges, Bulgarian lunges, raising bent legs up from a position on all fours.
It is also worth mentioning the place of this exercise in training the legs and buttocks.
If you perform classic squats, you can alternate them with sumo squats, for example, by week. If you avoid regular squats, so as not to overdo the quadriceps, use sumo as the main basic exercise on the lower body. That is, the application of this exercise depends on your goals and objectives. Despite the exotic name, this is, in fact, a form of squats with a barbell, that is, a rather difficult exercise that involves a large mass of muscles. It is performed at the beginning of the workout.
In conclusion, it is worth adding a few recommendations to make wide squats as effective and safe as possible:
For girls, you can recommend starting without weight or with an empty bar.
Following these simple rules will help you complete the exercise correctly. And the ideal technique, in turn, will allow you to carefully work out the inner surface of the thighs, strengthen the muscles of the legs and buttocks.
Performing this exercise with a barbell, one or two dumbbells, you will achieve maximum results.