Exercise guide
Kettlebell Sumo Squat
- Beginner
- Compound
- Rep-based
- Lower legs
- Upper legs
The Kettlebell Sumo Squat uses a wide stance to emphasize the glutes and inner thighs (adductors) while building lower-body strength and hip mobility. This variation allows for a deep range of motion and keeps the weight centered for better balance and spinal alignment.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with your feet significantly wider than shoulder-width apart, with toes pointed outward at approximately a 45-degree angle.
- Place the kettlebell on the floor between your feet, directly under your center of gravity.
- Hinge at the hips and bend your knees to grip the kettlebell handle with both hands using an overhand grip.
- Lift the kettlebell slightly off the floor, keeping your arms long and your chest upright to establish the starting position.
How to do it
- Inhale and lower your hips by bending your knees and pushing them outward in the direction of your toes.
- Continue descending until your thighs are at least parallel to the floor, keeping your torso as upright as possible.
- Exhale and drive through your heels to return to the standing position, squeezing your glutes firmly at the top.
- Maintain a controlled tempo: 2 seconds on the way down and 1 second on the way up.
Form checklist
- Keep your chest lifted and shoulders pulled back to prevent the weight from pulling you forward.
- Ensure your knees track in line with your toes and do not cave inward (valgus).
- Maintain a neutral spine; avoid rounding your lower back at the bottom of the squat.
- Keep your weight distributed through your heels and mid-foot, not your toes.
Pro tips
- Focus on 'tearing the floor apart' with your feet as you descend to maximize glute and hip abductor engagement.
- Keep the kettlebell close to your body throughout the movement to reduce shear force on the lower back.
Make it harder
- Add a 2-second pause at the bottom of the rep to eliminate momentum and increase time under tension.
- Perform the exercise standing on two elevated platforms (like weight plates or boxes) to increase the range of motion for a deeper stretch.
Frequently asked
- What muscles does the kettlebell sumo squat work?
- The kettlebell sumo squat primarily targets the glutes, hamstrings, and quadriceps, and also works the adductors and obliques as secondary muscles.
- What equipment do you need for the kettlebell sumo squat?
- The kettlebell sumo squat uses kettlebell.
- Is the kettlebell sumo squat good for beginners?
- Yes. The kettlebell sumo squat is a beginner-friendly movement and a strong foundation to build on.
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