Male

Sumo Squat

Muscles involved

The bodyweight Sumo Squat is an amazing option to build your glutes and quadriceps, but it is easy to make mistakes if you pay attention to the details. The most common error happens when you let your knees cave inward on the descent; make sure they point in the same direction as your toes. Another frequent flaw is lifting your heels off the floor or rounding your spine at the bottom. By focusing on driving through your heels and keeping a tall stance using just your bodyweight, you will instantly feel the right muscles working while protecting your joints.

How to do it

1. Stand with feet wider than hip-width apart and turn your feet outward. 2. Bring your hands together in front of your chest. 3. Push your hips back and squat down, keeping your back straight. 4. Return to the starting position by pushing through your heels.

Equipment required

Peso corporal

Muscles worked

Tips

- Keep your back straight and chest up throughout the squat. - Push your knees outward, in line with the direction of your feet. - Lower as far as your flexibility allows, maintaining correct technique.