Sumo Goblet Squat

Table of Contents:

 

Exercise Information

  • Alternative Names: Wide stance goblet squat
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Kettlebell or dumbbell
  • Muscles Targeted: Quads, calves, glutes, hamstrings
  • Mechanics: Compound
  • Average Number of Sets: 3-4 with 5-6 reps each
  • Variations:
  • Alternative:

The sumo goblet squat, unlike the traditional goblet squat, is performed with a wider stance that is similar to the fighting posture of a sumo wrestler. It is an effective exercise for those who want to trigger muscle growth quickly using a lighter weight.

Sumo Goblet Squat Exercise Information

  • Alternative Names: Wide stance goblet squat
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Kettlebell or dumbbell
  • Muscles Targeted: Quads, calves, glutes, hamstrings
  • Mechanics: Compound
  • Average Number of Sets: 3-4 with 5-6 reps each
  • Variations:
  • Alternative:

How to do Sumo Goblet Squat

How far you can squat down usually depends on the flexibility of your vastus medialis (inner quads). However, try to lower the weight until your thighs are almost parallel to the floor.

Sumo Goblet Squat

Tips

  • Flare the feet out slightly, keeping your toes and knees pointed out to avoid encountering knee injury during the exercise.
  • Maintain your balance by keeping the weight on your heels.
  • Stay as upright as you can throughout the exercise, pushing your butt back as you come down.
  • While lowering the weight, take the arch out of your lower back.

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