Videos
Instructions
- Stand with feet wider than shoulder-width apart, toes slightly turned out.
- Hold a kettlebell with both hands in front of your hips, arms fully extended.
- Engage your core and keep your chest up.
- Lower your body by bending your knees and hips until your thighs are parallel to the floor.
- Pause briefly at the bottom of the movement.
- Push through your heels to return to the starting position.
Technical Tips
- Keep your back straight and avoid rounding your spine.
- Ensure knees track over your toes during the descent.
- Maintain even weight distribution across both feet.
Breathing Tips
- Inhale as you lower into the squat.
- Exhale as you drive back up to standing.
Medical restrictions
- Avoid if you have severe knee or hip joint issues.
- Use caution if experiencing lower back pain.
- Consult a physician if recovering from hernia or abdominal surgery.
The sumo squat with kettlebell is a powerful lower-body exercise designed to strengthen the glutes, quadriceps, and adductors. By adopting a wide stance with toes turned outward, this variation targets inner thigh muscles more effectively than a standard squat. The kettlebell provides a balanced load that enhances core engagement and grip strength. This exercise is commonly included in strength training routines, functional workouts, and CrossFit programming due to its emphasis on compound movement patterns. Ideal for beginners and seasoned lifters alike, it improves lower-body power, balance, and flexibility. Incorporating this exercise into your training can help build muscular endurance, support hip mobility, and develop a strong posterior chain, making it a valuable addition to any fitness regimen.
What muscles do sumo squats with kettlebell target?
Sumo squats with kettlebell primarily target the glutes, quadriceps, and adductors, while also engaging the hamstrings and core for stability.
Is the sumo squat with kettlebell good for beginners?
Yes, the sumo squat with kettlebell is suitable for beginners due to its simple setup and focus on major lower-body muscles, improving strength and form.
Can I use a dumbbell instead of a kettlebell for sumo squats?
Yes, you can perform sumo squats with a dumbbell, holding it vertically by one end to mimic the kettlebell grip and maintain proper loading.
How wide should my stance be for kettlebell sumo squats?
Your feet should be wider than shoulder-width apart with toes pointed slightly outward to effectively target the inner thighs and glutes.
How many reps of kettlebell sumo squats should I do?
Start with 2–3 sets of 10–15 reps, focusing on proper form, and gradually increase volume or weight as you build strength and confidence.