Side Sumo Knee Raise Squat
Build strength and balance with the Side Sumo Knee Raise Squat! Tone legs, glutes, and core in one dynamic move.
The Side Sumo Knee Raise Squat is a compound exercise that mainly works the quads and core, with help from the glutes & hips and hip adductors (inner thighs). No equipment needed: it uses just your bodyweight.
Side Sumo Knee Raise Squat Muscles Worked
Primary
Quads (quadriceps femoris); Obliques
Secondary
Glutes (gluteus maximus); Hip Adductors
Side Sumo Knee Raise Squat Variations and Alternatives
How to do the Side Sumo Knee Raise Squat
Begin by standing with your feet wider than shoulder-width apart, toes pointing out slightly.
Engage your core and keep your chest lifted and back straight.
Lower into a sumo squat by bending your knees and pushing your hips back as if sitting into a chair. Ensure your knees are in line with your toes and do not extend past your feet.
Squat down until your thighs are at least parallel to the floor, or as low as you can go with good form.
Press through your heels to return to standing, but as you come up, shift your weight to one leg.
Simultaneously, raise the opposite knee out to the side, engaging your obliques and hip abductors.
Lower the raised leg back to the starting wide stance and perform another sumo squat.
Alternate the side knee raise with each repetition of the sumo squat.
Perform the desired number of repetitions and sets, maintaining good form throughout the exercise.
Remember to breathe regularly throughout the movement, exhaling as you rise and perform the knee raise, and inhaling as you lower into the sumo squat. Adjust the width of your stance to whatever is comfortable while still challenging your muscles and balance.
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Side Sumo Knee Raise Squat FAQs
What muscles does the Side Sumo Knee Raise Squat work?
The Side Sumo Knee Raise Squat mainly works the quads and core, with help from the glutes & hips and hip adductors (inner thighs). The main muscles are the quadriceps femoris and obliques.
What equipment do you need for the Side Sumo Knee Raise Squat?
None. The Side Sumo Knee Raise Squat is a bodyweight exercise, so you can do it anywhere.
Is the Side Sumo Knee Raise 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 Side Sumo Knee Raise Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Side Sumo Knee Raise Squat variations and alternatives?
Similar exercises include the Sumo 3-Sec Squat, Side Reach Half-Squat, Sumo Quick Quarter-Squat and Sumo Quick Squat.
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