Sumo Goblet Squat
How to do it
- Hold one dumbbell vertically at your chest with both hands.
- Stand with your feet wide, toes turned out about 45 degrees.
- Squat straight down between your feet, keeping your torso upright.
- Push the floor apart with your feet as you stand.
- The wide stance and turned-out toes are what make this an adductor movement rather than a normal squat.
Muscles it trains
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
- Quads 75%
- Adductors (inner thigh) 70%
- Glutes 55%
- Hamstrings 20%
- Lower back / erectors 20%
- Abs 20%
Other ways to train this
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Hip Adduction (Machine)
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Cable Hip Adduction
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Copenhagen Plank
-
Band Hip Adduction
-
Standing Side Leg Raise
Photos and form cues from free-exercise-db, released into the public domain.
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