Kettlebell Sumo Deficit Squat
Elevate your squat game! This Kettlebell Sumo Deficit Squat targets glutes & quads, increasing strength & flexibility. Try it now!
The Kettlebell Sumo Deficit Squat is a compound exercise that mainly works the glutes & hips and quads, with help from the hamstrings and lower back. You'll need: kettlebells.
Required Equipment
Kettlebell Sumo Deficit Squat Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Hamstrings; Spinal Erectors (erector spinae)
Kettlebell Sumo Deficit Squat Variations and Alternatives
How to do the Kettlebell Sumo Deficit Squat
Position yourself on the stepbox: Stand on a stepbox with your feet wider than shoulder-width apart and your toes slightly pointed out.
Prepare the kettlebell: Hold a kettlebell by the handles with both hands in front of you, allowing it to hang.
Perform the squat: Lower your hips back and down into a squat while keeping your back straight and chest up.
Depth of the squat: Continue squatting down until your thighs are at least parallel to the floor, or lower if your flexibility allows.
Return to start: Press through your heels and straighten your legs to return to the starting position.
Final movement: Squeeze your glutes at the top of the movement.
Repetition: Repeat for the desired number of repetitions. Ensure your knees are tracking over your toes during the movement and maintain your balance on the stepbox. Adjust the width of your stance and the depth of your squat according to your flexibility and comfort level.
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Kettlebell Sumo Deficit Squat FAQs
What muscles does the Kettlebell Sumo Deficit Squat work?
The Kettlebell Sumo Deficit Squat mainly works the glutes & hips and quads, with help from the hamstrings and lower back. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Kettlebell Sumo Deficit Squat?
Kettlebells.
Is the Kettlebell Sumo Deficit 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 Deficit Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Kettlebell Sumo Deficit Squat variations and alternatives?
Similar exercises include the Kettlebell Lateral Goblet Step-Up, Kettlebell Step Side-Squat, Box Kettlebell Squat and Kettlebell Lateral Step-Up.
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