Sumo 3-Sec Squat
Build lower body strength with the Sumo 3-Sec Squat! Deepen your squat & maximize muscle activation with an added 3-second hold.
The Sumo 3-Sec Squat is a compound exercise that mainly works the glutes & hips, hip adductors (inner thighs) and quads. No equipment needed: it uses just your bodyweight.
Sumo 3-Sec Squat Muscles Worked
Primary
Glutes (gluteus maximus); Hip Adductors; Quads (quadriceps femoris)
Sumo 3-Sec Squat Variations and Alternatives
How to do the Sumo 3-Sec Squat
Begin by standing with your feet wider than shoulder-width apart and your toes pointing slightly outwards.
Engage your core and keep your chest up as you push your hips back, bending your knees to lower into a wide stance squat. Keep the weight on your heels and ensure your knees are tracking in line with your feet.
Once you reach the bottom of your squat, hold this position for three seconds. Be sure to maintain tension in your lower body and core throughout the hold.
After the three-second hold, push through your heels and squeeze your glutes as you rise back up to the starting position.
Repeat the movement for the recommended number of repetitions and sets, ensuring to maintain proper form and the three-second hold in the squat position.
Remember to perform the exercise in a controlled manner and adjust the width of your stance for comfort and stability. The images provided depict the muscles that are engaged during the sumo squat exercise, emphasizing the importance of the hold for increased muscle activation and strength development.
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Sumo 3-Sec Squat FAQs
What muscles does the Sumo 3-Sec Squat work?
The Sumo 3-Sec Squat mainly works the glutes & hips, hip adductors (inner thighs) and quads. The main muscles are the gluteus maximus, hip adductors and quadriceps femoris.
What equipment do you need for the Sumo 3-Sec Squat?
None. The Sumo 3-Sec Squat is a bodyweight exercise, so you can do it anywhere.
Is the Sumo 3-Sec Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Sumo 3-Sec Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Sumo 3-Sec Squat variations and alternatives?
Similar exercises include the Bottle-Weight Sumo Squat, Sumo Deep Hold Squat, Horse-Stance Squat and Kettlebell Sumo Squat.
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