Kettlebell Sumo Squat
Strengthen legs & glutes with Kettlebell Sumo Squats! Build power & improve form. Perfect for all fitness levels.
The Kettlebell Sumo Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the hip abductors (outer thighs) and core. You'll need: kettlebells.
Required Equipment
Kettlebell Sumo Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hip Abductor (gluteus medius); Abdominals (rectus abdominis)
Kettlebell Sumo Squat Variations and Alternatives
How to do the Kettlebell Sumo Squat
Stand with your feet wider than shoulder-width apart and your toes slightly turned out.
Hold a kettlebell with both hands in front of you, letting it hang between your legs. Keep your arms straight.
Brace your core and keep your back straight as you initiate the movement by pushing your hips back and bending your knees.
Lower your body down into the squat, aiming to get your thighs parallel to the floor, while the kettlebell remains close to your body.
Ensure your knees are in line with your toes and do not cave inward.
Drive through your heels to rise back up to the starting position, extending your hips and knees.
Squeeze your glutes at the top of the movement for an extra contraction before starting the next repetition.
Perform the desired number of repetitions and sets.
Make sure to maintain proper form throughout the exercise to prevent injury and ensure maximum effectiveness. Adjust the weight of the kettlebell as needed for your strength level.
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Kettlebell Sumo Squat FAQs
What muscles does the Kettlebell Sumo Squat work?
The Kettlebell Sumo Squat mainly works the quads and glutes & hips, with help from the hip abductors (outer thighs) and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Kettlebell Sumo Squat?
Kettlebells.
Is the Kettlebell Sumo 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 Kettlebell Sumo Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Kettlebell Sumo Squat variations and alternatives?
Similar exercises include the Sumo 3-Sec Squat, Bottle-Weight Sumo Squat, Sumo Deep Hold Squat and Dumbbell Bar-Grip Sumo Squat.
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