Work your inner thighs, glutes, and calves all in one combination move: The Sumo squat. Sumo squats are a squat variation that places great emphasis on your inner thigh adductors and glutes. When you couple that with a calf raise, you will have the complete lower leg workout (because many people neglect their calves). Plus, you’ll work on stability and balance which is important at every age. Try these on your next leg day!
How To Do The Sumo Squat:
- Begin with your feet wider than shoulder-width apart, toes pointed slightly outward (each foot will be a 45 degree angle or toes pointing to the corners of a room).
- Keep your knees above your ankles and your chest high.
- Begin the movement by bending your knees and lowering to the ground until your thighs are parallel to the ground.
- Reverse the motion.
- About mid way up, shift your weight to the balls of your feet and continue pushing all the way up onto your toes.
- Pause when your calves are fully contracted for a 2 count.
- Lower until you are flat-footed again.
- Begin the next repetition.
Make it Easier: If you don’t have good enough balance to do the calf raises simultaneously, then only do one calf raise at a time. Made it Harder: Grab a dumbbell and hold it with both hands. It will be hanging at the center of your body. Complete the exercise while holding the dumbbell.
Sample Exercise Plan:
- Dumbbell reverse lunges 4 sets of 8 on each leg
- Sumo squat to calf raise 3 sets of 10-12
- Prone hamstring curls machine 4 sets of 10
- Leg press machine 4 sets of 10
- Calf raises on a plate 4 sets of 10
- Good mornings 4 sets of 10
The Finisher: Around the world squats 2 sets of 10Cool Down: 5 minute incline walk on treadmill