Youd be hard-pressed to find a workout routine that doesnt include a squat.
Thislower leg exerciseis a go-to for stronger quads, calves, hamstrings, and glutes.
Take a wider stance, though, and you could turn a simple squat into a sumo squat.
This move willimprove your hip mobility, too, saysJohn Gardner, a certified personal trainer and co-founder ofKickoff.
Heres how to give the multi-beneficial exercise a try.
- Step your feet shoulder-width apart or slightly wider.
Point your toes out 45 degrees with your heels pointing back towards your body.
Keep your weight in your heels as you send your butt back and bend your knees.
Lower into a squat.
double-check your knees stay wide the entire time.
Keep your knees behind your toes and point them out in the same direction as your feet.
Stand back up and squeeze your glutes at the top of the movement.
Lower back down and repeat.
Sumo squats can be done at a slower tempo, Woo says, to really bring on that burn.
you might also start with regular squats, she says.
Common Mistakes To Avoid
Pay attention as you lower down into the squat.
As you raise back up, keep an eye on your hips.
Be cautious that your hips dont shoot up first when standing from the squat, Hernandez explains.
Be sure to drive through your feet to recruit the glute and quads.
Its also key to keep your back straight instead of arched.
Strengthening the core will help to ensure that the back doesnt overcompensate, says Woo.
Focusing on a neutral spine and working on form before adding weight will help you avoid injury.
