Sumo Air Squat

Sumo Air Squat

The Sumo Air Squat is a compound lower body exercise that targets multiple muscle groups simultaneously. Inspired by the wide stance of Sumo wrestlers, this variation of the squat adds an extra challenge and engages muscles in your thighs, hips, glutes, and core. It is a great exercise for increasing lower body strength and building overall stability. When performing the Sumo Air Squat, you begin by standing with your feet slightly wider than shoulder-width apart, toes pointed outwards at a comfortable angle. Keeping your chest up and core engaged, you slowly lower your body by bending at the knees and hips, pushing your hips backwards and keeping your weight in your heels. The goal is to lower your body until your thighs are parallel to the ground or as low as you comfortably can. As you rise back up, you forcefully exhale and engage your glutes and inner thigh muscles to return to the starting position. It is crucial to maintain proper form throughout the movement, with your knees tracking over your toes and your back remaining straight. Adding a pause at the bottom or incorporating a jump at the top of the movement can intensify the exercise and provide an additional challenge. Incorporating the Sumo Air Squat into your workout routine can help improve your leg and core strength while also enhancing overall stability and balance. Remember to start with a weight that challenges you but allows you to maintain proper form. As with any exercise, it is essential to focus on quality over quantity and listen to your body to avoid any potential injuries. Get ready to feel the burn and unleash your inner strength with the Sumo Air Squat!


  • Stand with your feet wider than shoulder-width apart, toes pointing slightly outward.
  • Keep your chest up, shoulders back, and core engaged throughout the exercise.
  • Lower your body by bending at the knees and hips, similar to sitting back into a chair.
  • Go as low as you can while keeping your heels on the ground and maintaining good form.
  • Push through your heels to return to the starting position, fully extending your hips and knees.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Engage your core throughout the entire movement
  • Focus on keeping your chest lifted and back straight
  • Initiate the movement by pushing your hips back and bending your knees
  • Ensure that your knees track over your toes
  • Go as low as you can while maintaining proper form
  • Drive through your heels to stand back up
  • Squeeze your glutes at the top of the movement
  • Use a wider stance to target your inner thighs more
  • Perform the exercise at a controlled and steady pace
  • Incorporate dumbbells or kettlebells for added resistance


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