Sumo Squat and Side Knee Raise
Expert Advice
Maintain a wide stance to target the inner thighs and ensure your knees track over your toes during the squat.
How-to-do Steps
- Stand with feet wider than shoulder-width apart, toes pointed out.
- Perform a deep sumo squat by bending your knees and lowering your hips.
- As you rise, lift your right knee up and out to the side.
- Lower your right leg back to the sumo squat position.
- Repeat on the left side and continue alternating.
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Muscles Worked
Sumo Squat and Side Knee Raise primarily targets the Quads, Hamstrings, Calves, Glutes, Abs, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads20%
Hamstrings20%
Calves20%
Glutes20%
Abs20%
Equipment
Body Weight
Exercise Type
Cardio
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Sumo Squat and Side Knee Raise work?
Sumo Squat and Side Knee Raise primarily targets the Quads, Hamstrings, Calves, Glutes, Abs. It is classified as a Cardio exercise performed with Body Weight.
How many sets and reps should I do for Sumo Squat and Side Knee Raise?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Sumo Squat and Side Knee Raise suitable for beginners?
Sumo Squat and Side Knee Raise is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
