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Exercise: Sumo Squat

The Sumo Squat is a variation of the Squat exercise that emphasizes the adductors and external rotators of the hips.  The exercise is ideal for athletes looking to increase hip mobility and to increase their functional strength through the kinetic chain that exists between the ankle, knee and hip.
Primary Muscle Groups: Gluteus Medius, Minimus, and Maximus, the Quadriceps (Vastus Lateralis, Rectus Femoris, Vastus Medialis and Vastus Intermedialis), the Hamstrings (Biceps Femoris, Semimembranuous & Semitendinuous), Erector Spinae, Adductor musculature  (Gracillis, Adductor Magnus, Brevis MInimus, und Longus, Pectineus), Psoas, Iliacus, and Abdomen.
Technique Ques: The athlete begins the exercise by taking a large step sideways (foot position should be approximately 1 - 1,5m wide).  The athlete should feel comfortable in this position, if not, the athlete should shorten the width of their stance.  The athlete then angles their feet so that their toes are pointing in a 10' and 2' (as on a clock) angle. 
The athlete then rotates the knees outward slightly, while dropping into the squat position.  The reasoning for rotating the knees outward slightly is to maintain a vertical shinbone angle - when the shinbone is vertical, there is reduced varus (internal rotation)  loads on the knee.  The slight external rotation of the knees contracts the external rotators, and lengthens the adductors and internal rotators of the hip, creating the functional role of the exercise. The athlete descends into the squat position to a depth of 90o knee flexion, or to a knee flexion angle where they can maintain stability and balance.  Hip flexibility and mobility limitations will determine how deep the athlete can execute the squat.
It is recommended that the athlete perform the exercise in front of a mirror so they can ensure symmetry and biomechanical awareness throughout the movement.
Options for Progression: An athlete can progress the difficulty of this exercise by adding external resistance (Dumbbells, Barbells etc), shortening rest durations between sets, increasing or varying the speed of the movement, or increasing the number of sets completed.  Progressions should only be made once correct technique is achieved.


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This website is not intended to provide medical advice whereby any and all exercise suggestions or recommendations contained within should not be taken as such. Please review the PTSI Privacy Policy and Authorized Use Policy and consult your physican before engaging in any activity described in this website.
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