Sumo Kettlebell Deficit Squat Pulses

• CATEGORY

  Glutes and Hamstrings

  Adductors

  Squat Variations

  Lower Body Endurance

  Isometric Control

• 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 Pulse is a glute and adductor-focused squat variation that increases time under tension at the bottom range of motion. The wide stance targets the inner thighs and glutes while the deficit adds depth, and pulsing amplifies muscular fatigue and control.

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Muscles Worked

PRIMARY:

• Gluteus maximus

• Adductors

• Hamstrings

SECONDARY:

• Quadriceps

• Gluteus medius

• Core stabilizers

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STEP-BY-STEP INSTRUCTIONS

1. Stand on two elevated platforms (like weight plates) with feet in a wide sumo stance and toes slightly turned out.

2. Hold a kettlebell with both hands hanging between your legs.

3. Brace your core and slowly descend into a deep squat, allowing the kettlebell to hang below the platform level for maximum range.

4. Once at the bottom, pulse up and down a few inches, maintaining depth and tension.

5. Keep your knees tracking over your toes and your chest tall.

6. Perform the prescribed number of pulses before returning to a standing position or staying low for extended reps.

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Benefits

• Increases time under tension in the glutes and adductors

• Enhances lower body muscular endurance

• Improves depth and control in squat patterning

• Targets hip-opening and stability muscles

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COACHING CUES

• Push knees out and stay tall through the chest

• Pulse from your hips, not your knees

• Squeeze glutes and inner thighs at the bottom

• Keep tension throughout the movement, don’t bounce

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Notes

Sumo Kettlebell Deficit Squat Pulses are a burner for the glutes and adductors, improving depth, tension control, and squat strength through targeted pulses in the deepest part of your squat. Perfect for finishers or strength-endurance sets.