Sumo Squat Floor Touch
Perform the Sumo Squat Floor Touch to build powerful glutes and quads. This bodyweight exercise enhances hip mobility, strengthens your lower body, and
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 1 min
Free · iPhone only · Available on the App Store
Variations of Sumo Squat Floor Touch
Description
A sumo squat variation where the exerciser touches the floor at the bottom of the squat, promoting deeper range of motion and increased leg and core engagement.
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How to do Sumo Squat Floor Touch
- 01Setup
Stand with your feet wider than shoulder-width apart, toes pointed out at approximately 45 degrees, and keep your chest upright with shoulders pulled back.
- 02Setup
Engage your core and extend your arms down between your legs, preparing to reach the floor.
- 03
Initiate the squat by pushing your hips back and bending your knees, maintaining an upright torso and keeping your weight balanced in your heels and mid-foot.
- 04
Descend until your fingertips lightly touch the floor between your feet, ensuring your knees track over your toes and your back remains neutral. Inhale as you lower.
- 05
Drive powerfully through your heels and the outer edges of your feet, extending your hips and knees to return to the starting standing position. Exhale as you rise.
Tips
- Actively push your knees out throughout the squat to align them with your toes, which will maximize glute and inner thigh activation.
- Maintain a neutral spine by hinging more from your hips rather than rounding your upper back when reaching for the floor.
- Control both the descent and ascent phases of the movement, using muscle tension to move deliberately rather than relying on momentum.
- If touching the floor is challenging, place a yoga block or a low stable object between your feet to reduce the required range of motion until your flexibility improves.
Common mistakes
- Rounding the back to reach the floor compromises spinal integrity; instead, hinge deeper at your hips and keep your chest proud to maintain a neutral spine.
- Allowing knees to cave inward reduces glute activation and can strain knee joints; actively push your knees outward, aligning them over your second and third toes.
- Not squatting deep enough limits the exercise's effectiveness; ensure your fingertips make contact with the floor to achieve the full range of motion while maintaining proper form.
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What muscles does Sumo Squat Floor Touch work?
Sumo Squat Floor Touch primarily targets Gluteus Maximus, Quadriceps. Secondary muscles include Adductor Magnus, Gluteus Medius, Soleus, Tensor Fasciae Latae.
Is Sumo Squat Floor Touch good for beginners?
Sumo Squat Floor Touch 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 Sumo Squat Floor Touch?
You need Body weight to perform Sumo Squat Floor Touch. 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 Sumo Squat Floor Touch?
Actively push your knees out throughout the squat to align them with your toes, which will maximize glute and inner thigh activation. Maintain a neutral spine by hinging more from your hips rather than rounding your upper back when reaching for the floor. Control both the descent and ascent phases of the movement, using muscle tension to move deliberately rather than relying on momentum. If touching the floor is challenging, place a yoga block or a low stable object between your feet to reduce the required range of motion until your flexibility improves.
What are common mistakes when doing Sumo Squat Floor Touch?
Rounding the back to reach the floor compromises spinal integrity; instead, hinge deeper at your hips and keep your chest proud to maintain a neutral spine. Allowing knees to cave inward reduces glute activation and can strain knee joints; actively push your knees outward, aligning them over your second and third toes. Not squatting deep enough limits the exercise's effectiveness; ensure your fingertips make contact with the floor to achieve the full range of motion while maintaining proper form.
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Free · iPhone only · Available on the App Store