This exercise involves performing a squat while holding a sumo stance, with feet wider than shoulder-width apart and toes pointed outwards. It targets the lower body muscles, including the glutes, quads, and hamstrings, while also engaging the core and improving overall balance and stability.
Type
Strength
Equipment
No Equipment
Difficulty
Beginner
Key Benefits
- Targets multiple muscle groups including quads, hamstrings, glutes, and inner thighs
- Improves lower body strength and power
- Increases hip mobility and flexibility
- Can be modified for different fitness levels and abilities
- Helps to improve overall balance and stability
Execution Protocol
- Stand with your feet wider than shoulder-width apart and your toes pointing slightly outward.
- Hold your hands together in front of your chest or let them hang by your sides.
- Lower your body by bending your knees and pushing your hips back, keeping your chest up and your back straight.
- Continue lowering until your thighs are parallel to the ground or as low as you can comfortably go.
- Pause briefly at the bottom of the squat.
- Push through your heels and stand back up to the starting position.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Hamstrings
Primary
Glutes
Primary
Adductors
Primary
Calves
Secondary
Abs
Secondary