Weighted Sumo Squat with Rotation
Muscle Groups: Quads, Glutes, Obliques
Weighted Sumo Squat with Rotation focuses on Quads, Glutes, Obliques, with Adductors, Hamstrings working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Sumo Squat with Rotation with proper form and technique.
- 1
Stand with your feet wider than shoulder-width apart, toes pointed out at about a 45-degree angle.
- 2
Hold a single dumbbell or kettlebell with both hands in front of your chest, arms extended.
- 3
Keeping your chest up and back straight, lower your hips down into a sumo squat, ensuring your knees track over your toes.
- 4
As you reach the bottom of the squat, rotate your torso to one side, bringing the weight across your body towards the opposite hip.
- 5
Drive through your heels to stand back up, simultaneously bringing the weight back to the starting position in front of your chest.
- 6
Repeat the squat, rotating to the opposite side on the next repetition.
Secondary Muscles
While Weighted Sumo Squat with Rotation primarily targets Quads, Glutes, Obliques , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Adductors, 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 with Rotation, 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 with Rotation, 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.
