Kettlebell Sumo Squat
Targets quads, glutes and inner thighs
Requires a single kettlebell
Beginner-friendly
Builds lower body strength and mobility
Can be done at home or the gym
Step 1
Hold a kettlebell with both hands in front of your body, gripping it by the horns (the sides of the handle). Stand with your feet wider than shoulder-width apart and toes pointed outward at roughly 45 degrees. Stand tall with your core braced and chest up. This is your starting position.
Step 2
Inhale and bend at both your hips and knees simultaneously, lowering the kettlebell between your legs. Keep your knees tracking over your toes throughout and your chest proud with your back between 45 and 90 degrees to your hips. Lower until your thighs are roughly parallel to the floor, or as deep as your mobility allows.
Step 3
Exhale and drive through your heels to extend your legs and return to standing, squeezing your glutes at the top. Repeat for the specified number of reps.
Exercise Benefits
The kettlebell sumo squat is a great lower body exercise that targets your quads, glutes and inner thighs, with the wide stance placing extra emphasis on the adductors compared to a standard squat. Holding the kettlebell in front of your body acts as a counterbalance, making it easier to sit into a deeper squat position with an upright torso. It's beginner-friendly, requires just one piece of equipment, and works equally well in the gym or at home.
