Sumo Squat with Heel Raise
Tone your thighs & calves! This sumo squat variation adds a heel raise for an extra challenge. Get a full lower body workout with one move.
The Sumo Squat with Heel Raise is a compound exercise that mainly works the quads and glutes & hips, with help from the calves / shins and core. No equipment needed: it uses just your bodyweight.
Sumo Squat with Heel Raise Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Upper Calf (gastrocnemius); Obliques
Sumo Squat with Heel Raise Variations and Alternatives
How to do the Sumo Squat with Heel Raise
Starting Position:
Stand with your feet wider than shoulder-width apart.
Turn your toes outward at a 45-degree angle.
Keep your chest lifted and engage your core muscles.
Place your hands together in front of your chest or on your hips for balance.
Execution:
Inhale as you lower your body into a squat by bending your knees and pushing your hips back. Ensure your knees track over your toes and do not extend past them.
Lower yourself until your thighs are parallel to the ground or as low as comfortable.
As you reach the lowest point of the squat, raise your heels off the ground so you are balancing on the balls of your feet.
Final Position:
Hold the squat and heel raise position for a moment, feeling the stretch in your inner thighs and the engagement of your calf muscles.
Return to Start:
Exhale and press through your heels to stand back up, lowering your heels to the ground as you rise.
Return to the starting position with your feet shoulder-width apart and your toes pointed forward.
Repetitions:
Repeat for 10-15 repetitions, ensuring to maintain proper form throughout the exercise.
Tips:
Keep your back straight and avoid leaning forward during the squat.
Engage your core to maintain balance and stability.
If needed, perform the exercise near a wall or sturdy surface for support.
Sumo Squat with Heel Raise FAQs
What muscles does the Sumo Squat with Heel Raise work?
The Sumo Squat with Heel Raise mainly works the quads and glutes & hips, with help from the calves / shins and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Sumo Squat with Heel Raise?
None. The Sumo Squat with Heel Raise is a bodyweight exercise, so you can do it anywhere.
Is the Sumo Squat with Heel Raise 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 Squat with Heel Raise go on?
It belongs on leg day in a push/pull/legs routine.
What are some Sumo Squat with Heel Raise variations and alternatives?
Similar exercises include the Sumo 3-Sec Squat, Elevated-Heel Squat, Bodyweight Squat to Front-Leg Raise and Chair Squat to Toe Stand.
Training calculators
Work out the numbers behind your training before your next session.