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Upper Legs · Kettlebell
Kettlebell Sumo Squat
Kettlebell Sumo Squat is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings and lower back assisting. It needs a kettlebell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Kettlebell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
- Adductors · Adductor Magnus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Lower Back · Erector Spinae
How to do Kettlebell Sumo Squat
- Stand with your feet wider than shoulder-width apart, toes pointed slightly outward. Hold a kettlebell with both hands close to your chest.
- Hinge at your hips while bending your knees to lower your body into a squat.
- Lower yourself until your thighs are parallel to the floor or slightly below.
- Push through your heels to rise back to the starting position, fully extending your hips and knees. Repeat for the desired number of repetitions.
Form tips
- Ensure your knees track over your toes to prevent knee strain.
- Exhale as you rise from the squat, inhale as you lower into it.
- Maintain a wide stance with toes pointed slightly outward.
Kettlebell Sumo Squat alternatives
More quads exercises
Kettlebell Sumo Squat FAQ
What muscles does Kettlebell Sumo Squat work?
Kettlebell Sumo Squat mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus, gluteus mideus and Adductor Magnus). The hamstrings and lower back work as secondary muscles.
What equipment do you need for Kettlebell Sumo Squat?
You need a kettlebell.
How many sets and reps of Kettlebell Sumo Squat should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Kettlebell Sumo Squat good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Kettlebell Sumo Squat burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Kettlebell Sumo Squat?
Other exercises for the quads include Dumbbell Bar Grip Sumo Squat, Sumo Squat Over Shoulder Resistance Band, Bodyweight Squat and Sumo Squat in Between Legs Resistance Band.
For developers
Use Kettlebell Sumo Squat in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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