“Sumo Squats Are the Best Squat Exercise for Your Inner Thighs” In this article for SHAPE.com Lauren Mazzo describes an exercise that might be easier than traditional squats for some to perform. The biggest benefit to this squat variation is that it targets the adductor muscles of the inner thighs, which often are not worked in moves that activate the frontal (quadriceps) or outer (abductor) muscles of the thigh.
According to the expert quoted in the article, the “sumo squat is a great lower body strength exercise that emphasizes the muscles of the inner thigh, as well as the glutes, quads, hamstrings, hip flexors, and calves.”
The wide spread-leg stance with toes pointed outward helps take stress off the knees, which is why I prefer them to traditional squats. Also, the basic version can be done anywhere, if only a few minutes are available to accomplish a mini-workout. Although not ideal, comfortable streetwear can be worn if athletic attire cannot. This exercise can be performed beside the desk at work or in a relatively quiet stairway landing.
The article then recommends progressions in which weight can be added; a dumbbell or kettlebell, then barbell. Looping a mini-resistance band around each thigh, just above the knee, is another method of increasing the work performed.
MensHealth.com highlights a “4-3-1 sumo squat”, which describes the tempo/timing in seconds of the descent, hold, and ascent steps of the move (lower body in 4 seconds, pause at the bottom of the move for 3 seconds, and return to start position in 1 second).
If you need an exercise to add the list of lower-body strength moves in a training program, consider the sumo squat.
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EARNED RUNS is edited and authored by me, runner and founder. I began participating in road races before 5Ks were common. I've been a dietitian, practiced and taught clinical pathology, and been involved with research that utilized pathology. I am fascinated with understanding the origins of disease as well as health.
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