Kettlebell Sumo Squat

Muscles worked

Setup

1. Stand with your feet significantly wider than shoulder-width apart, with toes pointed outward at approximately a 45-degree angle.
2. Place the kettlebell on the floor between your feet, directly under your center of gravity.
3. Hinge at the hips and bend your knees to grip the kettlebell handle with both hands using an overhand grip.
4. Lift the kettlebell slightly off the floor, keeping your arms long and your chest upright to establish the starting position.

How to do it

1. Inhale and lower your hips by bending your knees and pushing them outward in the direction of your toes.
2. Continue descending until your thighs are at least parallel to the floor, keeping your torso as upright as possible.
3. Exhale and drive through your heels to return to the standing position, squeezing your glutes firmly at the top.
4. Maintain a controlled tempo: 2 seconds on the way down and 1 second on the way up.

Form checklist

• Keep your chest lifted and shoulders pulled back to prevent the weight from pulling you forward.
• Ensure your knees track in line with your toes and do not cave inward (valgus).
• Maintain a neutral spine; avoid rounding your lower back at the bottom of the squat.
• Keep your weight distributed through your heels and mid-foot, not your toes.

Pro tips

• Focus on 'tearing the floor apart' with your feet as you descend to maximize glute and hip abductor engagement.
• Keep the kettlebell close to your body throughout the movement to reduce shear force on the lower back.

Make it harder

• Add a 2-second pause at the bottom of the rep to eliminate momentum and increase time under tension.
• Perform the exercise standing on two elevated platforms (like weight plates or boxes) to increase the range of motion for a deeper stretch.

Frequently asked

What muscles does the kettlebell sumo squat work?

The kettlebell sumo squat primarily targets the glutes, hamstrings, and quadriceps, and also works the adductors and obliques as secondary muscles.

What equipment do you need for the kettlebell sumo squat?

The kettlebell sumo squat uses kettlebell.

Is the kettlebell sumo squat good for beginners?

Yes. The kettlebell sumo squat is a beginner-friendly movement and a strong foundation to build on.

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