A wide-stance squat performed while holding a kettlebell, using knee and hip extension to load the quadriceps. You lower the hips between the legs and then return to standing.
How to do the Kettlebell Sumo Squat#
- Stand with feet wider than shoulder-width and toes turned slightly outward, holding the kettlebell with both hands at chest level.
- Brace your core and keep your chest lifted to maintain an upright torso.
- Push your hips back and bend your knees to lower into a squat, keeping your knees tracking over your toes.
- Lower until your thighs are about parallel to the floor or you reach a comfortable depth.
- Drive through your heels to extend your hips and knees and return to the starting position while keeping the kettlebell close to your body.
Muscles worked#
- Primary: Quads (Quadriceps Femoris), Glutes (Gluteus Maximus), Adductors (Adductor Magnus, Longus & Brevis (Hip Adductors))
- Secondary: Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus), Abs (Rectus Abdominis), Lower back (Erector Spinae)
Common mistakes#
- Allowing the knees to collapse inward.
- Raising the heels off the ground.
- Leaning the torso excessively forward.
- Holding the kettlebell away from the chest.
- Stopping the descent too high and not reaching adequate depth.
