Kettlebell Sumo Squat
Kettlebell Sumo Squat is a wide-stance squat variation that targets glutes, quads, and adductors to build lower body strength, hip mobility, and stability.
About Exercise
Equipment
Kettlebell
Difficulty
3/5 • Beginner
Primary Muscle Groups
Glutes, Quads
Secondary Muscles
Hamstrings, Abs, Obliques
Accessory Muscles
Calves
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max, Glute Medius
Quads
8/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Adductors
7/10Adductor Longus, Adductor Magnus
Hamstrings
5/10Biceps Femoris, Semitendinosus
Abs
4/10Rectus Abdominis
Obliques
3/10External Obliques
Calves
2/10Gastrocnemius
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Stand with feet 1.5 times shoulder-width apart, toes pointed out 45 degrees. Hold kettlebell by handle with both hands, hanging between legs, core braced and chest up.
- Inhale and push hips back while bending knees.
- Lower until thighs parallel to floor, knees tracking over toes.
- Pause briefly at bottom, keeping back straight.
- Exhale and drive through heels to stand up.
- Squeeze glutes at top of movement.
- Repeat for reps, maintaining upright torso.
Coaching Tips
Form Cues
- Knees out with toes
- Chest up, back flat
- Drive through heels
- Squeeze glutes top
- Core tight always
Breathing
Inhale during descent, brace core, exhale forcefully during ascent.
Tempo
3-1-1
Range of Motion
Lower until thighs parallel to ground or as deep as mobility allows without rounding back; full extension at top without locking knees.
Safety
Safety Notes
- Avoid if acute knee or hip pain
- Warm up hips and ankles
- Use lighter weight if form breaks
- Stop if lower back discomfort
- Ensure stable footing
Spotting
Spotting not typically needed; use safeties or lighter weight if solo.
Common Mistakes
- Knees caving inward
- Rounding lower back
- Incomplete depth
- Leaning forward excessively
- Gripping too loosely
When to Avoid
- Acute knee injuries
- Hip impingement
- Lower back strains
Flexibility Needed
- Adequate hip external rotation
- Ankle dorsiflexion for depth
Build Up First
- Basic squat form
- Hip hinge proficiency
Also known as
Sumo Kettlebell Squat, Wide Stance Kettlebell Squat, Kettlebell Wide Squat
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