Sumo Hold Squat with Side Weighted Lateral Crunch

Setup

• Stand with your feet wider than shoulder-width apart, toes pointed outward at a 45-degree angle.

• Hold a dumbbell in each hand.

• Lower yourself into a deep squat position by pushing your hips back and bending your knees, ensuring your knees track over your toes.

• Keep your thighs parallel to the ground, maintaining a Sumo Squat hold throughout the movement.

Movement

• Start with both dumbbells held just above your shoulders (or one overhead, depending on the modification).

• Engage your core tightly and maintain a straight back.

• Lateral Crunch: Lean your upper body to the right, lowering the right dumbbell toward your hip while the left arm remains extended or stable above.

• Squeeze your left obliques as you return to the center.

• Perform the move to the opposite side by leaning to the left.

• Continue to rotate sides while maintaining the deep squat hold.

Key Tips

• Keep your chest lifted and spine neutral during the entire crunch.

• Avoid letting your knees collapse inward; keep them pushed out wide.

• Use a weight that allows you to maintain balance without losing the integrity of your squat.