Weighted Sumo Squat Exercise with Resistance Bands – Myosource Kinetic Bands®

Weighted Sumo Squat Exercise with Resistance Bands – Myosource Kinetic Bands®

Posted by Myosource Kinetic Bands on 20th Sep 2017

Fitness Instructor: Claire Byrnes (IG: @c_byrnesfit) 

Part of her training to build up her non-existent booty (as she calls it) includes dumbbell sumo squats with Kinetic Bands®. She is focusing on the squeeze at the top and keeping the tension of the resistance bands throughout the movement. While performing the sumo squat exercise with the bands, she is able to not only build strength in the lower body but also elevate the heart rate for a great total body workout. Notice how her hips remain in line with her body, this helps develop a stable base for balance and body control. Throughout the entire exercise she maintains great posture and balance which is crucial to seeing the full benefits of this powerful exercise. 

The sumo squat is known as a compound exercise because it activates more than one muscle and joint. This squat variation isolates and engages the quads and glutes which help lift, tone, and strengthen the butt. The sumo squat can also improve stability. It builds strength in the lower back, hips, thighs, and glutes. By adding more weight (dumbbell, resistance bands, kettlebell) you increase the resistance, which in turn builds stronger muscles. This is beneficial because each user is able to perform at their own level of resistance and build up as they grow stronger.

How does a sumo squat differ from a traditional squat? 

When performing a traditional squat, the legs are hip-width apart with the toes facing straight forward. During a sumo squat, the feet are in a much wider stance and the toes are turned out. Because of the foot positioning in the sumo squat, the adductors (inner thigh muscles) are emphasized along with the quads, glutes, hamstrings, hip flexors, and calves.

How to perform a sumo squat?

1. Start with your feet significantly wider than hip-width apart

2. Turn your toes out 45 degrees with your arms down at your sides

3. Slowly lower your body down by bending your knees. Arms can be straight out in front or bent close to your chest.

4. Push through your heels and slowly return to starting position

* Once you feel comfortable with your balance and form, you can add a dumbbell or kettlebell by holding it with both hands in the middle of your legs. It is important to keep your back straight when adding extra weight.


  • Keep your abs tight, chest up, and head straight throughout the exercise
  • Do not allow your knees to extend out over your toes during the squat
  • Keep your hips square
  • Focus on balance and body control
  • Drive your knees apart to avoid putting added strain on them

With Myosource Kinetic Bands, this sumo squat exercise engages more muscles and causes them to work against the resistance for strength, power, and endurance. Get your bands and start building that booty today! 

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