Cable Sumo Squat

HOW TO DO IT

1. 1Set the pulley to its lowest position and clip on a bar or handle.
2. 2Stand facing the machine with feet wider than shoulder width, toes turned out.
3. 3Hold the attachment at your chest and take a small step back so the cable runs straight down.
4. 4Brace your core and keep your chest tall with a neutral spine.
5. 5Bend knees and hips together, pushing knees out over the toes, and squat down.
6. 6Drive through the whole foot to stand, squeezing the glutes at the top.

COMMON MISTAKES

• Stepping too far back, which angles the pull and drags you forward.
• Letting the knees collapse inward on the way up.
• Leaning the torso forward and turning it into a back exercise.
• Using so much weight that depth and balance suffer.

TIPS

• Keep the cable line vertical by taking only a short step back.
• Push the knees out in the same direction the toes point.
• Stay upright rather than hinging at the hips.
• Keep weight spread across heel, ball and big toe.

SAFETY

• Keep the spine neutral; rounding under load stresses the lower back.
• Do not lock the knees hard at the top of the rep.

DETAILS

Muscles

GlutesAdductorsQuadriceps

Equipment

Cable MachineV-Bar

Type

Strength Training

Difficulty

Beginner

Tracked as

Weight & Reps

TECHNIQUE

Stance

Wide