Sumo Squat (Kettlebell)

A wide-stance squat performed while holding a kettlebell at chest height, emphasising the quads, glutes, and adductors.

Instructions

1. Stand with feet wider than shoulder-width and toes pointed out at roughly 30-45 degrees.
2. Hold a kettlebell by the horns at chest height, elbows tucked in.
3. Brace your core and keep your chest up.
4. Descend by bending at the hips and knees together, tracking the knees over the toes.
5. Lower until thighs are parallel to the floor or slightly deeper if mobility allows.
6. Drive through the whole foot to extend the hips and knees back to standing.
7. Exhale on the way up; inhale on the way down.

Tips

• Keep the kettlebell close to the chest — letting it drift forward pulls your torso down.
• Track the knees in the same line as your toes; do not let them collapse inward.
• Heels stay flat throughout; if they lift, narrow the stance or work on ankle mobility.
• The wide stance and goblet position make this excellent for groove-ing squat patterning.
• Use a heavier kettlebell to challenge the legs; the upper body holds it but the legs do the work.