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Sumo Squat Stretch

Sumo Squat Stretch

The Sumo Squat Stretch mainly focuses on improving flexibility of the glutes and hip adductors. It also opens up the groin area.

During the sumo stretch the athletes tries to sit down as low as possible, bringing the buttocks towards the heels. The sumo squat stretch is very helpful in reducing the risk for injury of the groin area.

Squat stretching can also be helpful is an indicator of possible pelvic limitations.

If the buttocks does not surpass the knees then further testing is needed to determine what muscle group is the limiting factor due to pelvic misalignment.

Pelvic misalignment (e.g. anterior pelvic tilt) can cause low back pain.

Implement the stretch into your static stretching routine post training or workout. This is also a great time to relax mentally.

Either close your eyes and focus on your breathing or you can also listen to relaxing music.

Take a look at 15 Minutes relaxation after tennis training.

Sumo Squat Stretch Description Summary

Sumo Squat Stretch
Sumo Squat Stretch © by Phil Halfmann – all rights reserved
  1. Move feet wider than shoulder-width
  2. Drop down into a (deep) squat, place elbows at the medial aspect of the knees (inside knees), and move palms of hands together; abduct feet slightly (toes point outward); maintain neutral spine position; look forward
  3. Hold stretch for 10 seconds before pushing knees together
  4. Hold stretch for 45 seconds

Sumo Squat Stretch Targeted Musculature

  • Glutes
  • Hip Adductors (adductor brevis, longus, magnus)

Sobo 1909 318

Anterior Hip Muscles 2

Other Stretches For You

Apart from the sumo squat stretch we have some other stretches for you that target the muscles acting on the hip.

Simply click on them to learn more or watch the videos:

Butterfly Stretch
Quadriceps Stretch
Quadriceps Stretch
Hamstrings and erector spinae stretch
Hamstrings and Erector Spinae Stretch

Training Zone

In this section we provide you with some more workouts and training tips you may be interested in to optimize your training: