The kettlebell sumo squat is a lower-body compound exercise that mainly targets your glutes,  hamstrings, quadriceps, hip flexors and calves.

You can perform this exercise either with a dumbbell or kettlebell.

To make this exercise even more challenging, increase the amount of resistance or increase the range of motion. For example, elevate your feet by standing on two weight plates.

  • Compound
  • Kettlebell

Equipment Required

Muscles Worked

How to Do a Kettlebell Sumo Squat Exercise

  1. Have the kettlebell between your legs, on the floor in front of you. 
  2. Stand with your feet slightly wider than shoulder-width apart. Point your toes outward, roughly 45-degrees. 
  3. Tilt your pelvis backward whilst bending at the knees, as you bend keep your knees inline with your toes.
  4. Pick up the kettlebell with both hands, using an overhand grip, keep your arms straight throughout this exercise. 
  5. Keep your head and chest up with your shoulders back. 
  6. Push through your heels and extend your legs, returning you to the standing position, however, don’t fully lock-out your knees.
  7. As you ascend, squeeze your glutes. 
  8. Now, lower yourself back down, try to squat deeper – slightly pass parallel.