A sumo squat is a type of squat exercise that targets the legs, particularly the quads, glutes, and inner thighs. It is similar to a regular squat but with a wider stance and a slightly different movement pattern.
Here's how to perform a sumo squat:
- Stand with your feet wider than shoulder-width apart and turn your toes outwards at a 45-degree angle.
- Engage your core and keep your chest up and your shoulders back.
- Lower your body by bending your knees and pushing your hips back, as if you are sitting on an imaginary chair.
- Keep your knees in line with your toes and go as low as you can while maintaining good form.
- Push back up through your heels, using your leg muscles to stand back up to the starting position.
You can add resistance by holding dumbbells or kettlebells in front of your body or placing a barbell on your shoulders. Sumo squats can be done for reps or for a time as part of a strength-training or HIIT workout.
Side-Lying Leg Lift:
Side-lying leg lift is an exercise that targets the outer thighs and hips. It can help improve hip stability and strengthen the muscles in the lower body.
Here's how to perform a side-lying leg lift:
- Lie down on your side with your legs extended and your feet together.
- Prop yourself up on your forearm, keeping your elbow directly under your shoulder.
- Engage your core and lift your top leg straight up towards the ceiling, keeping your toes pointed.
- Hold for a moment at the top and then slowly lower your leg back down.
- Repeat for the desired number of repetitions and then switch to the other side.
To make this exercise more challenging, you can add ankle weights or resistance bands around your ankles. You can also do variations such as lifting the leg and holding it at the top for a longer period of time or pulsing up and down at the top of the movement. Remember to keep your hips stacked and your body in a straight line throughout the exercise to maintain proper form.