Sumo Toe Tip Quarter-Squat with Arm Curl
Tone legs, glutes, & biceps with this unique exercise. Combines a quarter-squat, toe tips, & arm curls for a full-body burn!
The Sumo Toe Tip Quarter-Squat with Arm Curl is a compound exercise that mainly works the quads and calves / shins, with help from the biceps and chest. You'll need: dumbbells.
Required Equipment
Sumo Toe Tip Quarter-Squat with Arm Curl Muscles Worked
Primary
Quads (quadriceps femoris); Upper Calf (gastrocnemius)
Secondary
Biceps (biceps brachii); Upper Chest (pectoralis major, clavicular head)
Sumo Toe Tip Quarter-Squat with Arm Curl Variations and Alternatives
How to do the Sumo Toe Tip Quarter-Squat with Arm Curl
Stand with your feet wider than shoulder-width apart, toes pointed out slightly. This is your starting position.
Hold dumbbells at your sides with palms facing inwards if you're using weights for the arm curls.
Lower yourself into a quarter squat position, by bending your knees slightly, without leaning forward excessively.
Once in the quarter squat, raise your heels off the ground and balance on your tiptoes. This will engage your calf muscles.
While maintaining the quarter squat and tiptoe position, perform a bicep curl by bending your elbows and bringing the dumbbells towards your shoulders, only if you're using weights.
Lower the dumbbells back to the starting position.
Return your heels to the ground and straighten your legs to stand up to the starting position.
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Sumo Toe Tip Quarter-Squat with Arm Curl FAQs
What muscles does the Sumo Toe Tip Quarter-Squat with Arm Curl work?
The Sumo Toe Tip Quarter-Squat with Arm Curl mainly works the quads and calves / shins, with help from the biceps and chest. The main muscles are the quadriceps femoris and gastrocnemius.
What equipment do you need for the Sumo Toe Tip Quarter-Squat with Arm Curl?
Dumbbells.
Is the Sumo Toe Tip Quarter-Squat with Arm Curl 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 Toe Tip Quarter-Squat with Arm Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Sumo Toe Tip Quarter-Squat with Arm Curl variations and alternatives?
Similar exercises include the Sumo Quick Quarter-Squat, Alternating Sumo Toe Tip Quarter-Squat, Sumo Squat with Heel Raise and Dumbbell Bar-Grip Sumo Squat.
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