Band Sumo Squat Version II
The Band Sumo Squat Version II is a compound exercise that mainly works the glutes & hips and quads, with help from the hip abductors (outer thighs) and hamstrings. You'll need: resistance bands.
Required Equipment
Band Sumo Squat Version II Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Hip Abductor (gluteus medius); Hamstrings
How to do the Band Sumo Squat Version II
Setup
Place a resistance band around both legs, positioning it just above your knees.
Stand with your feet wider than shoulder-width apart, with toes pointed slightly outward.
Keep your chest up, core engaged, and hands clasped in front of your chest or at your sides.
Movement
Inhale and slowly lower your hips by bending at the knees and pushing your hips back as if sitting into a chair. Ensure your knees track directly over your toes.
Maintain consistent tension against the resistance band throughout the movement by actively pushing your knees outward.
Lower yourself until your thighs are at least parallel to the floor, or slightly lower if comfortable.
Exhale and drive through your heels to return to the starting standing position, keeping your glutes engaged and chest upright throughout.
Band Sumo Squat Version II FAQs
What muscles does the Band Sumo Squat Version II work?
The Band Sumo Squat Version II mainly works the glutes & hips and quads, with help from the hip abductors (outer thighs) and hamstrings. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Band Sumo Squat Version II?
Resistance bands.
Is the Band Sumo Squat Version II 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 Band Sumo Squat Version II go on?
It belongs on leg day in a push/pull/legs routine.
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