Sumo Squat

Exercise Information

Exercise Name:Sumo Squat
Resistance Band Type:A resistance band with handles
Equipment Required:A bench to lie on
Body Parts Exercised:Core, legs and gluteals

Exercise Procedure

Exercise Start Position
  1. In a standing position with your feet wider than shoulder-width apart, place the mid-point of the resistance band under both foot and hold the handles with your hands in front of your shoulders and the resistance band behind your arms.
  2. Maintain the natural curve in your lower back.
Exercise End Position
  1. Legs bent as low as you can whilst maintaining the natural curve of your lower back.
  2. Your knees should be in line with your feet.
  3. There should be some tension in the resistance band at this end position.
Exercise Start Position
Exercise End Position
  1. Start by bending at your hips (i.e. move your buttocks backwards) and then bend your legs.
  2. Ensure that your knees track in line with your feet.
  3. Maintain your head in a position in line with your body.
  4. Bend your legs as much as you can whilst maintaining the natural curve of your lower back. Maintaining an active core will assist in this.
  5. Then, return to the start position and repeat
Modification Options
  1. Vary the strength or length of the resistance band to increase/ decrease the difficulty of the exercise.
Technique Tips
  • Maintain the natural curvature of your lower back.
  • Keep your knees tracking in line with your feet.
  • Maintain your head in line with your body.
  • Breathe out as you extend your legs and breathe in as you bend your legs.
  • Perform the exercise slowly, especially on the way down. Aim for 4-6 seconds per repetition.
  • To change the difficulty of the exercise, use a weaker or stronger resistance band.
Exercise Prescription

1-3 sets of up to 15 repetitions. Note that if you can do more than 15 repetitions of a particular exercise, you should increase the difficulty of that exercise. If you are performing multiple sets, you may do 2-3 sets of the one exercise before moving on to the next exercise or cycle through your whole program 2-3 times.

Up to 60 seconds rest between sets. The duration of rest will be dependent upon the intensity of the exercise for you.

Sumo Squat Demonstration Video