Kettlebell Sumo Squat

Quads, Glutes, AdductorsKettlebell

Wide-stance kettlebell squats target the quads, glutes, and adductors. This compound movement puts minimal axial loading on the spine while building lower-body strength.

How to do it

1Stand tall with feet wider than shoulder-width and toes flared out at roughly 45 degrees.

2Grip the kettlebell horns with both hands, holding it at arm's length in front of you.

3Squat down by bending your knees and tracking them over your toes, keeping your back flat.

4Lower until your thighs are parallel to the floor or slightly below if mobility permits.

5Drive through your heels to stand up, squeezing your glutes hard at the top.

Common mistakes

Knees caving inward — strains knee ligaments and reduces glute engagement.

Rounding your back at the bottom — transfers load unsafely onto the lower back.

Lifting heels off the floor — shifts your center of gravity forward and stresses the forefoot.

Breathing

Inhale as you lower into the squat, exhale as you drive back up.

Make it harder or easier

To make it easier, drop the weight or reduce squat depth.

To make it harder, pause for two seconds at the bottom of each rep.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.