Sumo Kettlebell Deficit Squat

• CATEGORY

  Lower Body Strength

  Glutes

  Quads

  Mobility

  Hip-Dominant

• EQUIPMENT NEEDED

  Kettlebell or Dumbbell

  Two Low Platforms or Plates to Stand on (to create the deficit)

• LEVEL

  Intermediate

Overview

The Sumo Kettlebell Deficit Squat is a wide-stance squat variation that places extra emphasis on the adductors and glutes while enhancing squat depth and mobility. Standing on elevated surfaces allows for an increased range of motion, promoting flexibility and strength in the hips and lower body. It’s especially useful for athletes and clients looking to target inner thighs and posterior chain with minimal spinal load.

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Muscles Worked

PRIMARY:

• Gluteus maximus

• Quadriceps

• Adductors

SECONDARY:

• Hamstrings

• Core stabilizers

• Calves

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STEP-BY-STEP INSTRUCTIONS

1. Place two sturdy platforms or bumper plates on the ground, wide enough to allow a sumo stance.

2. Stand on the platforms with feet wider than shoulder-width apart and toes slightly turned out.

3. Hold a kettlebell with both hands in a neutral grip, letting it hang between your legs.

4. Engage your core and keep your chest tall.

5. Begin the descent by pushing your hips back and bending your knees.

6. Lower yourself until the kettlebell is just above the ground (or gently taps the floor), maintaining a neutral spine.

7. Drive through your heels and squeeze your glutes to return to standing.

8. Repeat for the prescribed number of reps.

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Benefits

• Increases squat depth and hip mobility

• Strengthens the posterior chain with reduced spinal loading

• Enhances adductor and glute engagement

• Builds functional strength for athletic movement and daily tasks

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COACHING CUES

• Drive your knees out as you lower

• Keep the kettlebell close and chest proud

• Go slow to control the descent and feel the stretch

• Stand tall through your heels and hips

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Notes

This movement trains deep squat mechanics in a wide stance to improve mobility, posterior chain strength, and overall lower body function. It’s ideal for targeting often-underused inner thigh and glute muscles while developing balance and stability in a challenging range of motion.