Sumo Side Bends | Illustrated Exercise Guide

Primary muscles: Glutes, inner thighs, obliques
Secondary muscles: Quads, hamstrings, core, hip flexors, calves
Equipment: No equipment

SUMO SIDE BENDS INSTRUCTIONS

1. Stand with your feet in a wide stance, your toes pointing out to the sides and your hands behind your head.
2. Bend your knees, press your hips back and bring your right elbow toward your right knee.
3. Repeat on the left side and keep alternating sides until the set is complete.

PROPER FORM AND BREATHING PATTERN

Engage your core, keep your spine and neck neutral and breathe out as you crunch to the side. Maintain your knees in line with your toes, don’t bend your spine forward nor backward, and breathe in as you return to the starting position.

EXERCISE BENEFITS

The sumo side bends targets your glutes, inner thighs and obliques. This exercise tightens the entire side ab wall, strengthens your lower body and improves your posture and flexibility.

DEMONSTRATION

SETS AND REPS

Practice doing sumo squats and the standing side crunch first. Once you’ve acquired proper exercise form, advance to the sumo squat bends and do 2 or 3, 30-second to 1-minute sets.

CALORIES BURNED

To calculate the number of calories burned doing the sumo side bends, enter your weight and the duration of the exercise:

RELATED FULL BODY EXERCISES

Try these other full body exercises to get your heart rate up and burn even more calories:
Deadlift upright row
Side lunge curl
Split squat curl
Split squat press

WORKOUT ROUTINES