Sumo 3-Sec Squat

1. Begin by standing with your feet wider than shoulder-width apart and your toes pointing slightly outwards.

2. Engage your core and keep your chest up as you push your hips back, bending your knees to lower into a wide stance squat. Keep the weight on your heels and ensure your knees are tracking in line with your feet.

3. Once you reach the bottom of your squat, hold this position for three seconds. Be sure to maintain tension in your lower body and core throughout the hold.

4. After the three-second hold, push through your heels and squeeze your glutes as you rise back up to the starting position.

5. Repeat the movement for the recommended number of repetitions and sets, ensuring to maintain proper form and the three-second hold in the squat position.

Remember to perform the exercise in a controlled manner and adjust the width of your stance for comfort and stability. The images provided depict the muscles that are engaged during the sumo squat exercise, emphasizing the importance of the hold for increased muscle activation and strength development.

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