Sumo squats: why they should be part of your workout –

If you’re looking for an effective and complete exercise to add to your lower body workout, why not try the sumo squat? It may even be very similar to the classic movement, but it demands different muscle groups.

Yes, it’s that same exercise that Slovenia, from BBB 22, tried to do in the reality show gym. Learn all about it — and here’s the right way to run it, of course:

WHAT IS SUMO SQUAT?

“The sumo squat is a strength exercise aimed at the lower limbs and a variation of the traditional free squat”, explains the athlete, nutritionist, model, health coach and physical educator Dani Borges.

What is the difference between squats and sumo squats?

The execution logic of the two exercises is the same. However, the difference is in the positioning of the feet and posture, which also implies changes in the muscles recruited.

The personal explains that in the conventional squat, the legs are generally the same width as the shoulders, and the feet follow the positioning of the knees – that is, they are pointed forward.

In the sumo squat, on the other hand, there is a greater spread of the legs and the knees are rotated outwards, as are the feet.

“Sumo requires mainly the muscles of the inner part of the thigh precisely because the legs are further apart”, says the specialist. But it doesn’t stop there: glutes and quadriceps also work during the movement. “It is also possible to activate the stabilizing structures, such as the lumbar and abdomen”, complements Dani Borges. Contracting them correctly is very important, as they protect the spine and prevent injuries.

WHAT SUMO SQUATS ARE FOR

“Both will recruit the gluteus and quadriceps musculature, but in sumo, we manage to demand even more of the inner thighs (thigh adductor), improving the flaccidity of this area.”

So it’s a better squat if you want to work more hamstrings and glutes.

HOW TO DO SUMO SQUATS CORRECTLY

The professional teaches:

Standing with your spine erect and looking straight ahead, spread your legs and feet a little wider than shoulder-width apart; Slightly project your toes outwards, following the direction of your knees (45° angle); Perform the squat movement looking forward and keeping the posture upright. Bend your knees and perform the squat until your legs are parallel to the floor. Prevent the knees from being projected inwards; Return to the starting position by putting power in your heels and keeping your feet flat on the floor.

CAN I DO SUMO SQUATS ALL DAY?

No. As with all exercise, you should allow a recovery period of at least 24 hours before working the same muscle. This time is necessary for the muscle to recover, avoiding injuries and obtaining more results.