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Hips and adductors

Sumo Walk

The Sumo Walk is a strength exercise with a resistance band for your adductors. Share of the load in the Zulta muscle model: gluteus medius 55%, gluteus maximus 21% and quads (vastus lateralis) 8%.

Level: IntermediateEquipment: Resistance bandSingle-joint (isolation)

How to do it

  1. Place a mini band just above your knees and set your feet wide with toes turned slightly out.
  2. Sit down into a deep sumo squat with your chest up and knees pushed out over your toes.
  3. Step sideways with the lead foot, staying low and keeping the band tight.
  4. Bring the trailing foot in only until you are back in the wide sumo stance.
  5. Take the planned number of steps in one direction, then return the other way.

Tips

  • Stay low the whole time: the hips should not rise between steps.
  • Drive the knees out on every step.

Common mistakes

  • Standing up out of the squat between steps.
  • Letting the knees collapse inward.
  • Leaning the torso far forward over the toes.

Muscles worked by the Sumo Walk

  • Gluteus medius Primary55%
  • Gluteus maximus Secondary21%
  • Quads (vastus lateralis) Minor8%
  • Obliques Stabilizer6%
  • Hip flexors Stabilizer4%
  • Calves (soleus) Stabilizer3%
  • Spinal erectors (lower back) Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Stepping sideways in a half squat against a band. Moving the leg out to the side isolates glute medius, with the upper fibres of glute max assisting; tensor fasciae latae also abducts but has no catalog id.

Sumo Walk alternatives

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Frequently asked questions

What muscles does the Sumo Walk work?

Mainly the gluteus medius. The gluteus maximus assist.

Is the Sumo Walk good for beginners?

The Sumo Walk is rated intermediate. If you are new, learn the Banded Lateral Walk first and build up from there.

What is a good alternative to the Sumo Walk?

For example the Banded Lateral Walk, Banded Squat Walk and Lateral Band Walk. They train mostly the same muscles.

How do you make the Sumo Walk harder?

Add weight or reps, or move on to the Hip Airplane.

Sources

  • Selkowitz et al. 2013, JOSPT 43(2):54-64 (gluteal vs TFL)
  • Distefano et al. 2009, JOSPT 39(7):532-540 (gluteal activation)

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Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

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