Sumo Squat Knee Drops

All-Levels
Written By Danielle Enos (Dani Winks)

Flexopedia > Hip Internal Rotation

Sumo Squat Knee Drops

Muscle Group(s) Stretched: Adductors

Ranges of Motion Trained: Hip Internal Rotation

Type of Stretch: Active Dynamic

Difficulty: All-Levels

Suggested Prerequisites: none

Adding hip internal rotation to a traditional sumo squat is a great way to challenge your body with a novel range of motion, and work on strengthening your hip stabilizers.

How To

Step 1

Start in a sumo squat: squatting with feet wider than hip-width apart (knees should stack over the ankles), and torso lifted. It’s OK if your hips are a bit higher than your knees (although over time we’d like to work on being able to squat low enough to knee height in this position)

Step 2

Keeping the hips in the same spot - don’t let them lift or pivot to the side - lift the heel of one foot and try to drop your knee towards the floor (rotating the top of your thigh towards the front, or even towards your midline)) as you pivot on the ball of the foot. This may not be a big movement! Then lift the knee back out to the side to your starting sumo squat position. Make sure your hip bones stay pointing forwards the whole time, they will want to twist when you’re bringing that knee down - resist the urge to let them move!

That’s one rep. Repeat for 5-10 on each leg.

 
 
Danielle Enos (Dani Winks)

Dani is a Minneapolis-based flexibility coach and professional contortionist who loves sharing her enthusiasm for flexibility training with the world.

https://www.daniwinksflexibility.com
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