Quick Sumo Squat
1. Starting Position:
- Stand with your feet wider than shoulder-width apart. Your toes should be turned outwards at about a 45-degree angle.
- Keep your back straight and your shoulders down, with your arms relaxed by your sides.
2. Lowering into the Squat:
- Engage your core and begin to bend your knees, pushing your hips down and back as if you are going to sit in a chair.
- Lower your body until your thighs are parallel to the floor, or as low as is comfortable for you. Make sure your knees are aligned with your toes and do not extend beyond your toes.
3. Holding the Position:
- Hold the squat position for a moment, keeping your back straight and chest up. You should feel the tension in your legs and hips.
4. Returning to Starting Position:
- Push through your heels and straighten your legs to return to the starting position.
- Squeeze your glutes at the top of the movement to maximize engagement.
5. Repetitions:
- Perform 10 to 15 repetitions, ensuring you maintain proper form throughout each rep.
Tips:
- Keep your weight in your heels to avoid strain on your knees.
- Breathe in as you lower down and exhale as you rise back up.
- Start with body weight and, as you feel more comfortable, you can add weights if desired.
