Sumo Quick Quarter-Squat
Quickly build lower body strength with Sumo Quick Quarter-Squats! A fast, effective exercise targeting glutes, quads, and inner thighs.
The Sumo Quick Quarter-Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings and core. No equipment needed: it uses just your bodyweight.
Sumo Quick Quarter-Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Deep Core (transverse abdominis)
Sumo Quick Quarter-Squat Variations and Alternatives
How to do the Sumo Quick Quarter-Squat
Stand with your feet wider than shoulder-width apart, toes pointing out at about a 45-degree angle. This is your starting position.
Engage your core and keep your chest lifted as you bend your knees and lower your hips down and back as if sitting into a chair. Make sure to push your knees out in line with your toes and keep your weight in your heels.
Lower down into a quarter squat, which means you don't go as deep as a normal squat. Your thighs should not reach parallel to the ground; stop when they are just about halfway there.
Rapidly extend your legs, driving through your heels, to return to the starting position. The movement should be quick and controlled.
Repeat the quick quarter squats for the desired number of repetitions, maintaining a steady pace and proper form throughout the set.
Remember to breathe regularly throughout the exercise, exhaling as you push up to the starting position, and inhaling as you lower into the squat.
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Sumo Quick Quarter-Squat FAQs
What muscles does the Sumo Quick Quarter-Squat work?
The Sumo Quick Quarter-Squat mainly works the quads and glutes & hips, with help from the hamstrings and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Sumo Quick Quarter-Squat?
None. The Sumo Quick Quarter-Squat is a bodyweight exercise, so you can do it anywhere.
Is the Sumo Quick Quarter-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 Quick Quarter-Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Sumo Quick Quarter-Squat variations and alternatives?
Similar exercises include the Sumo 3-Sec Squat, Barbell Quarter-Squat, Bodyweight Half-Squat and Bodyweight Slow to Explosive Squat.
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