Sumo squats

This is an instructional video to correctly demonstrate Sumo squats

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This exercise works your Quads, Hamstrings, Back and hip adductors
  2. Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
  3. It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
  4. Set the bar in a squat rack to just under your shoulder height
  5. Get yourself under the bar and rest the bar onto the upper trapezius
  6. Hold the bar either side of you with your hands so that your elbows are flared out. Keep your back straight and your shoulder blades squeezed together.
  7. The width of your feet should be between hip and shoulder width and the toes should be in a relaxed forward position.
  8. Next take a breath in and unrack the bar by straightening your legs
  9. Next carefully walk the bar out forwards
  10. Next take your feet out wider and turn the feet out
  11. Take a few normal breaths at the top.
  12. Next take a breath in and squat down under control by bending your hips and knees.
  13. Your knees should follow the plane of your feet, so the should be going outwards
  14. The depth is taken to just below parallel with the thighs if you are able to.
  15. Once at the bottom then push hard through the heels until you return to the start position and breathe normally for a breath at the top and repeat the squat after another deep breath in
  16. For strengthening you should perform 6-10 reps to fatigue
  17. You should perform 3-5 sets with 3 minutes rests
  18. This session can be done 2-3 times per week
  19. For endurance you should perform 15-25 reps to fatigue
  20. You should perform 3-5 sets with no more than 30 second rests
  21. This session can be done 2-3 times per week

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Put simply this is Physio done via either telephone or video over the internet. Skype and facetime are examples of this.

Contrary to popular belief online physiotherapy can be very effective and it can help the same injuries that face to face physio can help. I have helped many people with injuries such as disc prolapses, tennis elbow, neck pain and much more).