Kettlebell Sumo Squat
Master the Kettlebell Sumo Squat to build powerful hips, glutes, and inner thighs. This compound movement enhances lower body strength and stability.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Kettlebell Sumo Squat
Description
The Kettlebell Sumo Squat is a lower body exercise that primarily targets the quads, but also works the calves, glutes, hamstrings, and lower back.
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How to do Kettlebell Sumo Squat
- 01Setup
Stand with feet wider than shoulder-width apart, toes pointed out at a 45-degree angle. Place a kettlebell on the floor directly between your feet.
- 02Setup
Hinge at your hips and bend your knees to squat down, grabbing the kettlebell handle with both hands, palms facing your body. Keep your chest up and a neutral spine.
- 03
Engage your glutes and inner thighs, driving through your heels to stand up, lifting the kettlebell off the floor. Fully extend your hips and knees at the top, without locking your knees.
- 04
Slowly lower the kettlebell by reversing the movement, pushing your hips back and bending your knees. Maintain control as you descend until the kettlebell lightly touches the floor or you reach your deepest comfortable squat position.
Tips
- Focus on driving your knees out in line with your toes throughout the entire movement to maximize inner thigh and glute activation and protect your knees.
- Keep your chest tall and shoulders pulled back to maintain a neutral spine, preventing rounding of the upper back, especially during the descent.
- Breathe in as you lower the kettlebell and exhale forcefully as you drive up, using your core to stabilize your torso.
- Imagine you are spreading the floor apart with your feet as you stand up; this cue helps activate the glutes and outer hips more effectively.
Common mistakes
- Rounding the back instead of maintaining a neutral spine can put undue stress on the lumbar region; keep your chest proud and engage your core throughout the lift.
- Allowing knees to cave inward reduces glute activation and can strain the knee joint; actively push your knees out over your toes.
- Not squatting deep enough limits the range of motion and muscle engagement; aim for at least parallel thighs to the floor while maintaining good form.
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Get Ellim — FreeQuestions
Is Kettlebell Sumo Squat good for beginners?
Kettlebell Sumo Squat is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Kettlebell Sumo Squat?
You need Kettlebell to perform Kettlebell Sumo Squat. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Kettlebell Sumo Squat?
Focus on driving your knees out in line with your toes throughout the entire movement to maximize inner thigh and glute activation and protect your knees. Keep your chest tall and shoulders pulled back to maintain a neutral spine, preventing rounding of the upper back, especially during the descent. Breathe in as you lower the kettlebell and exhale forcefully as you drive up, using your core to stabilize your torso. Imagine you are spreading the floor apart with your feet as you stand up; this cue helps activate the glutes and outer hips more effectively.
What are common mistakes when doing Kettlebell Sumo Squat?
Rounding the back instead of maintaining a neutral spine can put undue stress on the lumbar region; keep your chest proud and engage your core throughout the lift. Allowing knees to cave inward reduces glute activation and can strain the knee joint; actively push your knees out over your toes. Not squatting deep enough limits the range of motion and muscle engagement; aim for at least parallel thighs to the floor while maintaining good form.
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Free · iPhone only · Available on the App Store