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Upper Legs · Band
Sumo Squat in Between Legs Resistance Band
Sumo Squat in Between Legs Resistance Band is a beginner compound strength exercise that works the quads (upper legs), with the adductors and hamstrings assisting. It needs a band. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Band
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Adductors · Adductor Longus, Adductor Brevis, Adductor Magnus
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
How to do Sumo Squat in Between Legs Resistance Band
- Stand with your feet wider than shoulder-width apart, toes pointing slightly outward. Place a resistance band under your feet.
- Hold the ends of the resistance band with both hands in between your legs, keeping your hands at hip level.
- Lower your body into a squat by bending your knees and pushing your hips back. Keep your chest up and your back straight.
- Lower until your thighs are parallel to the floor, then push through your heels to return to the starting position. Repeat for the desired number of repetitions.
Form tips
- Breathe steadily: inhale as you lower into the squat and exhale as you push back up to the starting position.
- Focus on keeping your knees in line with your toes to avoid inward collapse.
- Ensure your chest stays up and avoid leaning forward excessively.
Sumo Squat in Between Legs Resistance Band alternatives
More quads exercises
Sumo Squat in Between Legs Resistance Band FAQ
What muscles does Sumo Squat in Between Legs Resistance Band work?
Sumo Squat in Between Legs Resistance Band mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus and gluteus mideus). The adductors and hamstrings work as secondary muscles.
What equipment do you need for Sumo Squat in Between Legs Resistance Band?
You need a band.
How many sets and reps of Sumo Squat in Between Legs Resistance Band should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Sumo Squat in Between Legs Resistance Band good for beginners?
Yes. Sumo Squat in Between Legs Resistance Band is rated beginner, so it's a sound choice while you learn to train the quads.
How many calories does Sumo Squat in Between Legs Resistance Band 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 Sumo Squat in Between Legs Resistance Band?
Other exercises for the quads include Kettlebell Sumo Squat, Dumbbell Bar Grip Sumo Squat, Kettlebell Sumo Squat Off Stepbox and Kettlebell Sumo Squat (Version 2).
For developers
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