The squat is one of the most well known exercises. It is a great exercise for improving hip and leg strength, and it is super functional considering this is the movement we use to get up/down from chairs, get up/down from the floor, lift our kids, etc.
The sumo squat is a variation of the squat that increases the activation of the inner thighs and pelvic floor. This also serves as a great squat modification for pregnant women because it increases the width of your base which improves your balance and it provides a space for your belly to descend below your thighs. The sumo squat is a great delivery-prep exercise and great post-partum recovery exercise to regain the strength and function of the pelvic floor musculature.
To perform the Sumo Squat:
- Start with feet wider than hip width apart and toes slightly pointed out
- Breathe in as you push your hip back and lower your trunk until your bottom is below your knees (or as low as you can safely and comfortably go)
- Breathe out and engage the core and pelvic floor as you squeeze the glutes and push through the heels to return to a standing position
Try out the sumo squat this weekend. Try to perform as many repetitions as you can until you feel fatigue in your thighs and glutes – aim for 10-20 repetitions. Rest for 2 min and do another set. Repeat for 2-4 sets. To make this more challenging, you can drop your hips lower into the squat or add weight. You can even hold your child while you do this exercise to allow you to fit it into your hectic day more easily!
As always, please contact me for modifications or to set up your evaluation with Life Changes Physical Therapy today!