Weighted Sumo Squat to Stand
Muscle Groups: Quads, Glutes
Weighted Sumo Squat to Stand focuses on Quads, Glutes, with Hamstrings working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Sumo Squat to Stand with proper form and technique.
- 1
Stand with feet wider than shoulder-width apart and hold a weight in both hands, letting it hang between your legs.
- 2
Lower into a squat, keeping your back straight and chest up; push your hips back as if sitting in a chair.
- 3
From the squat position, push through your heels to stand up, raising the weight overhead smoothly as you straighten your legs.
- 4
Return to the starting position by lowering the weight back down between your legs for your next rep.
Tips for Success
These tips will help you perform Weighted Sumo Squat to Stand safely and effectively while maintaining proper form.
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Keep your knees aligned with your toes to avoid strain on your joints.
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Engage your core throughout the movement to maintain balance and stability.
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Avoid rounding your back; keep your spine neutral at all times.
Secondary Muscles
While Weighted Sumo Squat to Stand primarily targets Quads, Glutes , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hamstrings . 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 to Stand, 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 to Stand, 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.
