Sumo squat with medicine ball press - Squat variations - Women's Health & Fitness

Sumo squat with medicine ball

Target Muscles: Glutes, Quadriceps Hamstrings, Deltoids, Abductors, Adductors, Soleus, Gastrocnemius, Triceps, latissimus dorsi, rhomboids, trapezius

The key to this exercise is to stand with feet beyond shoulder width. The wide stance forces the inner thigh muscles to work harder. Toes should be turned out.

Once feet are in position, hold the medicine ball in front of your body. The arms should hang freely during the first part of the movement.

Squat down until legs are parallel and ensure abdominals are engaged. A partial movement (half way down) is okay for those with limited mobility. Be sure to keep back straight and head up.

Exhale as you stand up.

Raise medicine ball above your head, keeping abdominals engaged and elbows soft, shoulders relaxed and down; squeeze glutes as you raise ball above your head, pause and lower to starting position. Repeat.

Reps Recovery Sets
12 to 15 reps x 3 sets; 30 seconds recovery between sets