How To Do Elevated Sumo Squat Properly

An elevated Sumo squat is a variation of the sumo squat that should be done with a good form due to the complexity of the position that your body is required to be in while working out.

Basically, sumo squats are done by spreading your feet wide apart, wider than the usual shoulder-width length used in squatting.

Now to perform an elevated sumo squat, you will need to elevate your heels on a weight plate or a wedge that slightly inclines your heels a few inches above the ground.

In this article you will not only get trained on how to do the elevated sumo squat, but you will also learn about the benefits of doing elevated sumo squats, the muscles worked out, and the mistakes you should not do while performing the elevated sumo squat exercise.

HOW TO DO ELEVATED SUMO SQUAT

  • Spread your feet wider than your shoulder width then incline your heels on a weight plate so that they’re slightly elevated. To enhance your balance, tilt your feet outwards at an angle of around 30-40 degrees.
  • With your chin, up and your chest popped out, straighten your back and engage your core then slowly descend downwards until your thighs are parallel to the ground.
  • Ascend through your feet up to the initial position, and that’s a rep.

MUSCLES WORKED OUT BY ELEVATED SUMO SQUAT

QUADRICEPS

The quadriceps as the name suggests, are four muscles namely; vastus lateralis, vastus medialis, vastus intermedius, and rectus femoris.

These muscles help with stability and extension of the knee. Elevated sumo squats strengthens and makes them grow bigger.

ERECTOR SPINE

These are the muscles located on your back that facilitate the movement of the spine as in twisting, turning, and bending.

GLUTES

The butt muscle consists of the above three muscles.  When you squat these muscles are activated at different stages of the move either individually or simultaneously. Gluteus maximus is the extensor muscle that helps in the extension of the hips and stabilization.

They’re activated when you initiate the move by pushing back your hips backward. Gluteus Medius is also tasked with stabilizing the hips during movement.

It controls the hips and keeps them in position so that it is not pushed far behind. Gluteus Minimus controls the up and down movement and helps the lower body to be stable.

BENEFITS OF ELEVATED SUMO SQUATS

  • Activates your glutes: The main muscle that the elevated sumo squats activate is the glutes muscle. The glutes are further stretched due to the elevation of your heels which enables you to increase the range of motion of your squat and thereby strengthening them.
  • Requires less mobility of the ankles: The wide stance makes it comfortable to squat because it requires less mobility of your ankles. A narrow stance may sometimes prompt you to lean forwards while squatting which is the wrong posture for your back moreover, the wide stance keeps your shins straight throughout the reps.
  • Higher power projection: According to a study, it was revealed that you are able to project around 30-35% higher power with a wide stance compared to a narrow stance. With the elevated sumo squat, you can be able to lift heavier weights.
  • Activates the adductor muscles: the wide distance between your legs and the tilted angle on your feet enables the muscles of the inner thighs also known as the adductor longus muscles to be activated in working out.

ALTERNATIVES TO ELEVATED SUMO SQUAT

ELEVATED BARBELL SUMO SQUAT

This workout is done by holding a loaded barbell on your back and spreading your feet wide apart then inclining your heels on a wedge.

When the barbell is loaded it is required that you have good form in order to work it out properly.

ELEVATED KETTLEBELL SUMO SQUAT

In this variation, you simply use kettlebells in doing the elevated sumo squat.

To perform this exercise, stretch your feet wide then have a kettlebell placed between your legs.

Incline your heels and squat down to reach for the kettlebell then continue with the move squatting up and down.

ELEVATED GOBLET SUMO SQUAT

This workout is done in the same fashion as the elevated kettlebell squat but the difference is that you hold a dumbbell or a kettlebell right in front of your chest as opposed to holding them between your legs.

COMMON MISTAKES ASSOCIATED WITH ELEVATED SUMO SQUATS

No matter whether you are a pro or a newbie, it is imperative to note the mistakes associated with a particular exercise before you embark on it.

If you’re still not sure, you can seek for demonstration especially when you need to embark on a workout that involves heavyweights.

This is mere because there are some workouts that if done wrong may lead to serious pain and in extreme cases, to permanent disability.

These are some of the mistakes that you should observe not to do while performing the elevated sumo squats.

INCLINING YOUR BODY FORWARDS

When you realize that your body keeps inclining forwards, it may be due to tight calves or hips which reduces the range of motion with which you can move.

This problem can be corrected by regular mobility workouts and also warming up before working out.

ROUNDING YOUR BACK

This is when your back curves outwards while squatting.

You should be conscious of the posture of your back, and that you keep your spine straight so that you do not experience lower back pains.

Sometimes this is caused by squatting with a heavy load and if this is the case, try to reduce the load and see whether you can maintain the right posture.

  • While elevating your heels, just elevate them round 2-3 inches above the ground. When your heels are high above the ground you will not be able to maintain the right posture while squatting but you may tend to lean forwards.

COLLAPSING KNEES INWARDS

This is a common mistake that is done when you squat and your knees are bent towards each other.

The correct position should be that your knees are firmly standing on the ground in the direction of your toes.

When they’re collapsed towards each other, there will be a lot of strain on the knees.