Sumo Hip Twist Stretch
Loosen tight hips & lower back! The Sumo Hip Twist Stretch improves flexibility & range of motion.
The Sumo Hip Twist Stretch mainly works the glutes & hips and quads, with help from the core and lower back. No equipment needed: it uses just your bodyweight.
Sumo Hip Twist Stretch Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Obliques; Spinal Erectors (erector spinae)
Sumo Hip Twist Stretch Variations and Alternatives
How to do the Sumo Hip Twist Stretch
Stand with your feet wider than shoulder-width apart, toes pointing out at about a 45-degree angle.
Bend your knees and lower into a deep squat position, like a sumo wrestler preparing for a match. Keep your back straight and chest lifted.
Place your hands on your thighs or knees for support.
While maintaining the sumo squat, gently twist your torso to one side, pushing against the inside of one thigh with your hand to deepen the stretch. You should feel the stretch in your inner thigh, hip, and lower back on the opposing side.
Hold the twist for 15-30 seconds, breathing deeply and maintaining a steady squat position. Avoid bouncing or making any abrupt movements.
Return to the center and repeat the twist on the opposite side.
Alternate sides for a set of 3-5 repetitions on each side.
Make sure to keep your heels on the ground and do not let your knees extend past your toes to avoid strain on your joints.
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Sumo Hip Twist Stretch FAQs
What muscles does the Sumo Hip Twist Stretch work?
The Sumo Hip Twist Stretch mainly works the glutes & hips and quads, with help from the core and lower back. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Sumo Hip Twist Stretch?
None. The Sumo Hip Twist Stretch is a bodyweight exercise, so you can do it anywhere.
What workout day should the Sumo Hip Twist Stretch go on?
It belongs on leg day in a push/pull/legs routine.
What are some Sumo Hip Twist Stretch variations and alternatives?
Similar exercises include the Sumo 3-Sec Squat, Turn Deep-Squat, Sumo Deep Hold Squat and Sumo Reach Front Top Squat.
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