Sumo Reach Front Top Squat
Strengthen legs & core! Sumo stance + overhead reach challenges balance and boosts squat depth. A full-body burner!
The Sumo Reach Front Top Squat is a compound exercise that mainly works the glutes & hips and quads, with help from the lower back and core. No equipment needed: it uses just your bodyweight.
Sumo Reach Front Top Squat Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Spinal Erectors (erector spinae); Obliques
Sumo Reach Front Top Squat Variations and Alternatives
How to do the Sumo Reach Front Top Squat
Start by standing with your feet wider than shoulder-width apart, toes slightly pointed out, and your arms by your sides.
Begin to lower your body back and down by bending the knees and hips as if you're sitting back into a chair, keeping the chest up and back straight. As you descend, simultaneously reach straight forward with both hands, ensuring you keep your weight on your heels and your knees in line with your toes.
Sink down into the squat until your thighs are approximately parallel with the floor, maintaining the reach forward position with your arms.
Pause briefly in the bottom sumo squat position, then begin to push through your heels to rise back up while lifting your arms overhead in a smooth, controlled motion.
With your arms raised, fully extend your hips and knees to return to a standing position, squeezing your glutes at the top of the movement.
Lower your arms back to the starting position by your sides and immediately transition into the next repetition to start the sequence again.
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Sumo Reach Front Top Squat FAQs
What muscles does the Sumo Reach Front Top Squat work?
The Sumo Reach Front Top Squat mainly works the glutes & hips and quads, with help from the lower back and core. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Sumo Reach Front Top Squat?
None. The Sumo Reach Front Top Squat is a bodyweight exercise, so you can do it anywhere.
Is the Sumo Reach Front Top 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 Reach Front Top Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Sumo Reach Front Top Squat variations and alternatives?
Similar exercises include the Sumo 3-Sec Squat, Alternating Reach Squat, Forward Reach-Up Deep-Squat and Sumo Deep Hold Squat.
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