Weighted Sumo Squat Slide-in
Muscle Groups: Quads, Glutes
Weighted Sumo Squat Slide-in focuses on Quads, Glutes, with Adductors, Hamstrings, Abductors working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Sumo Squat Slide-in with proper form and technique.
- 1
Stand with your feet wider than shoulder-width apart, toes pointed out at about a 45-degree angle, holding a dumbbell or kettlebell with both hands in front of your chest.
- 2
Engage your core and lower into a deep sumo squat, keeping your chest up and back straight, ensuring your knees track over your toes.
- 3
While staying in the low squat position, slide your feet together until they are hip-width apart.
- 4
From this narrow squat position, drive through your heels to stand up fully, squeezing your glutes at the top.
- 5
Lower back into a narrow squat, then slide your feet back out to the wide sumo squat stance, maintaining the low position.
- 6
Immediately push back up from the sumo squat to complete one repetition, or repeat the slide-in motion for the next rep.
Secondary Muscles
While Weighted Sumo Squat Slide-in primarily targets Quads, Glutes , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Adductors, Hamstrings, Abductors . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Weighted Sumo Squat Slide-in, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Sumo Squat Slide-in, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
