Sumo Squat with Hip Abduction (Band)

Compound exercise combining a wide-stance squat with hip abduction to target the quads, glutes, and outer thighs.

Instructions

1. Stand with feet wider than shoulder-width apart, standing on a resistance band with both feet.
2. Have an additional band looped around both legs just above the knees.
3. Hold the lower band ends at your sides or maintain the band around your shoulders.
4. Keep your chest up and core engaged throughout the movement.
5. Descend into a wide-stance squat by bending your knees and pushing your hips back.
6. As you squat, simultaneously push your knees outward against the upper band resistance.
7. Drive through your heels to return to standing, maintaining outward knee pressure.

Tips

• Maintain an upright torso and avoid excessive forward lean during the squat
• Keep constant outward pressure on the upper band throughout the movement
• Drive through your heels for optimal quad and glute activation
• Control the descent to maximize time under tension
• This variation increases glute and abductor engagement over a standard sumo squat