Skip to Content

Sumo Squat


Purpose: This exercise develops strength and mobility of the hips, legs, and lower back muscles (Figure 9-35).

Starting Position: Straddle stance with the feet slightly wider than the shoulders and the toes pointing outward. Hold a single kettlebell with both hands, in front of the body, using a pronated grip (palms facing the body).

Cadence: SLOW


  1. Squat while leaning slightly forward from the waist with the head up. Move downward until the upper legs parallel the ground.
  2. Return to the starting position.
  3. Repeat count 1.
  4. Return to the starting position.
Figure 9-35. Sumo squat

Check Point:

  • At the end of count 1, the shoulders, knees, and balls of the feet should be aligned.
  • Keep heels on the ground and back straight throughout the exercise.

Precautions:  Always perform this exercise at a slow cadence. Do not allow the legs to lower beyond parallel to the ground on count 1. Doing so would increase the stress on the knees.

Movement to Station 2: Verticals (refer to Chapter 10, Endurance and Mobility Activities, Figure 10-4).

George N.