Bodyweight Sumo Side-W Squat Lunge
Strengthen legs and glutes with this dynamic bodyweight exercise! Combines sumo squats and lateral lunges for a full lower body workout.
The Bodyweight Sumo Side-W Squat Lunge is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings and core. No equipment needed: it uses just your bodyweight.
Bodyweight Sumo Side-W Squat Lunge Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Obliques
Bodyweight Sumo Side-W Squat Lunge Variations and Alternatives
How to do the Bodyweight Sumo Side-W Squat Lunge
1. Stand with your feet wider than shoulder-width apart and toes pointing outwards. Keep your hands clasped together in front of you for balance.
2. Engage your core and squat down, pushing your hips back as though you are going to sit in a chair, keeping your chest upright and back straight. This is the sumo squat position.
3. Push through your heels to rise back up to the standing position.
4. Shift your weight to your right leg as you simultaneously lift your left leg and extend it to the side. Bend the right knee into a side lunge, keeping the left leg straight.
5. Push off from your right foot, returning to the sumo squat position.
6. Perform a sumo squat again then repeat the side lunge on the opposite side.
7. Continue alternating the sumo squat with side lunges on both sides for the desired number of repetitions.
Ensure to maintain proper form throughout the exercise to maximize muscle engagement and prevent injury. Adjust the width of your stance and depth of your squat to make the exercise more or less challenging according to your fitness level.
---
Bodyweight Sumo Side-W Squat Lunge FAQs
What muscles does the Bodyweight Sumo Side-W Squat Lunge work?
The Bodyweight Sumo Side-W Squat Lunge mainly works the quads and glutes & hips, with help from the hamstrings and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Bodyweight Sumo Side-W Squat Lunge?
None. The Bodyweight Sumo Side-W Squat Lunge is a bodyweight exercise, so you can do it anywhere.
Is the Bodyweight Sumo Side-W Squat Lunge 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 Bodyweight Sumo Side-W Squat Lunge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Bodyweight Sumo Side-W Squat Lunge variations and alternatives?
Similar exercises include the Sumo 3-Sec Squat, Bottle-Weight Sumo Squat, Sumo Deep Hold Squat and Side Half-Squat Lunge.
Training calculators
Work out the numbers behind your training before your next session.