Sumo Squat With Heel Raise
Sumo Squat With Heel Raise Exercise Description
The Sumo Squat with Heel Raise is a wide-stance squat that targets the hips and thighs while adding an ankle plantarflexion component. The wide, toes-turned-out stance emphasizes the gluteus maximus, adductors, and quadriceps, with the heel raise engaging the calves (gastrocnemius and soleus) and challenging balance. You’ll descend by sitting between the hips with a neutral spine and knees tracking in line with the toes, then stand before performing a controlled bilateral heel raise. This sequence reinforces lower-body alignment, foot control, and upright torso mechanics without external load. Depth is determined by maintaining neutral spine, even pressure through the forefoot, and knees that do not collapse inward.
- Muscle Groups: Glutes, Hips, Quads
- Target Muscles: Adductor Magnus, Gluteus Maximus, Vastus Lateralis
- Assisting Muscles: Gastrocnemius - Lateral Head, Gastrocnemius - Medial Head, Soleus, Vastus Medialis
- Stabilizing Muscles: Gluteus Medius, Iliocostalis, Longissimus, Spinalis, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Back, Inner, Side
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Squat
- Exercise Type: Strength
- Functional Grouping: Hip Adductors, Hip Extensors, Knee Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Glutes, Inner Thigh, Outer Quad
- Movement Direction: Vertical
- Muscle Position: Lateral, Medial, Posterior
- Gender: Female
How To Do The Sumo Squat With Heel Raise Exercise
‘- Stand wider than shoulder-width with toes turned out comfortably (about 30–45°).
– Stack ribs over pelvis, set shoulders down and back, and brace the core.
– Create “tripod foot” contact (big toe, little toe, heel) and center your weight.
– Inhale; push hips down and slightly back, sitting between the thighs.
– Keep chest lifted without arching the low back; maintain a neutral spine.
– Let knees track in line with the second/third toe; avoid valgus (knees caving).
– Descend only as low as you can without heels lifting or lumbar flexion.
– Exhale; drive through midfoot to stand tall with hips and knees fully extended.
– Rise onto the balls of the feet for a controlled heel raise; keep ankles neutral (no rolling in or out).
– Lower heels softly to the floor, re-establish tripod contact, and repeat.
– Throughout, move slowly—no bouncing—and keep gaze forward with a neutral neck.
– If balance falters, reduce squat depth or perform the heel raise with fingertip support on a stable surface.
Sumo Squat With Heel Raise Tips
‘- Set your feet wider than shoulder-width with toes turned out about 30–45°.
– Before moving, stack ribs over pelvis, set shoulders down and back, and brace your core.
– Maintain a “tripod foot” by keeping big toe, little toe, and heel in contact with the floor.
– As you inhale, push hips down and slightly back, sitting between your thighs.
– Keep your chest lifted and spine neutral, avoiding both low-back arching and rounding.
– Let your knees track in line with your second and third toes, avoiding any inward collapse.
– Descend only as far as you can while your heels stay down and your lumbar spine stays neutral.
– As you exhale, drive through the midfoot to stand tall with hips and knees fully extended.
– For the heel raise, rise onto the balls of your feet in a controlled manner, keeping ankles from rolling in or out.
– Lower your heels softly, re-establish tripod foot contact, and then begin the next rep.
– Move slowly without bouncing, and keep your gaze forward with a neutral neck throughout.
Sumo Squat With Heel Raise Beginner Introduction
The Sumo Squat with Heel Raise blends a wide-stance bodyweight squat with a controlled calf lift, creating a lower-body move that involves the hips, inner thighs, thighs, calves, and core. With feet set wider and angled outward, the position places extra demand on the outer hips and inner thighs, while the up-and-down motion of the legs works the front of the thighs. Rising onto the balls of the feet at the top brings the calves and balance system into the mix, turning a simple squat into a more coordinated pattern.
During the movement, the pelvis and ribcage stay organized so the torso remains tall rather than folding or arching. The knees travel in line with the direction of the toes, and weight is shared across the front of the foot instead of rolling inward or outward. The squat portion only goes as low as this solid alignment allows, followed by a smooth, two-feet heel lift and return to the floor. Overall, the exercise highlights precise leg tracking, stable feet, and an upright posture, all performed without added weights.