Sumo Deep Hold Squat
Build strength and balance with the Sumo Deep Hold Squat! A challenging isometric exercise for core & lower body stability.
The Sumo Deep Hold Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the lower back and core. No equipment needed: it uses just your bodyweight.
Sumo Deep Hold Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Spinal Erectors (erector spinae); Obliques
Sumo Deep Hold Squat Variations and Alternatives
How to do the Sumo Deep Hold Squat
Stand in front of a squat rack or a sturdy frame that you can hold onto for support.
Position your feet wider than shoulder-width apart, with your toes pointed slightly outward to adopt a sumo stance.
Grasp the rack or frame with your hands at about chest height, keeping your arms straight ahead of you for balance.
Lower your body down into a squat by bending at your hips and knees. Ensure your knees track over your toes and do not collapse inward.
Continue lowering yourself until your thighs are at least parallel to the floor, or lower if your mobility allows, without compromising your form.
Hold this deep squat position, keeping your back straight and chest up. Engage your core to maintain stability.
Maintain this position for a set duration. This could range from a few seconds to a minute or more, depending on your fitness level and goals.
Breathe steadily throughout the hold and keep the tension in your lower body.
To stand back up, push through your heels and straighten your legs, using your grip on the rack or frame for assistance if needed.
Ensure to warm up before attempting this exercise and always listen to your body, avoiding any positions that cause discomfort or pain.
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Sumo Deep Hold Squat FAQs
What muscles does the Sumo Deep Hold Squat work?
The Sumo Deep Hold Squat mainly works the quads and glutes & hips, with help from the lower back and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Sumo Deep Hold Squat?
None. The Sumo Deep Hold Squat is a bodyweight exercise, so you can do it anywhere.
Is the Sumo Deep Hold 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 Deep Hold Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Sumo Deep Hold Squat variations and alternatives?
Similar exercises include the Sumo 3-Sec Squat, Barbell Zercher Hold Squat, Bodyweight Hold Squat and Deep Prisoner Squat.
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