Sumo Squat 12's Coniki Xxx

The Sumo Squat is a great exercise for the inner thighs and glutes that can be performed using dumbbells, kettlebells or medicine balls.

To begin with stand with your feet wide apart (wider than your shoulders) and your toes are pointing outward in the same direction as your feet. Holding your weight, your back should be straight whilst keeping your chest up, chin up and abdominals tight.

Keeping your torso upright bend your knees and hips at the same time and lower yourself until your thighs are parallel to the ground. Your weight should be kept in your heels during the exercise.

At the bottom you squeeze your glutes and thighs and push through your heels to come up until you are back to the starting position, making sure your legs are straight but knees are not locked.

Breath in as you are going down and breath out when you are coming up. If you have trouble getting low enough try putting a small weight plate under your heels.

ConikiXXX Week 1, Workout 2

Do 12 Full Reps, Then 12 Bottom Half Reps, Then 12 Top Half Reps, Then 12 Full Reps

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