Kettlebell Sumo Squat

Body region

• Legs
• Glutes

Muscles

Main

• Gluteus Maximus
• Rectus Femoris
• Vastus Lateralis
• Vastus Medialis
• Vastus Intermedius
• Adductor Magnus

Helps

• Adductor Longus
• Gracilis
• Soleus

Holds

• Erector Spinae
• Rectus Abdominis
• Gluteus Medius

Equipment

• Kettlebell

Technique

1. Stand with the feet wider than shoulder-width and the toes turned out about 45 degrees.
2. Hold a kettlebell by the handle with both hands, arms straight between your legs.
3. Sit straight down, keeping the chest tall and the knees tracking over the toes.
4. Lower until the thighs are parallel, then drive up through the feet and squeeze the glutes at the top.
5. Set the kettlebell down on the floor when you finish.

Cues

• Keep the knees pushing out in line with the toes.
• Stay tall and keep the kettlebell close to the body.
• Squeeze the glutes at the top.

Common mistakes

• The knees caving in.
• Leaning the chest forward.
• Rounding the lower back.
• The heels lifting.

Alternatives

• Dumbbell Sumo Squat
• Goblet Squat
• Sumo Deadlift