Sumo Squat Touch to Jumping Feet Together HIIT
Targets the quads, gluteus maximus, adductors with a controlled explosive pattern; builds strength, control and mind-muscle connection.
LegsIntermediateHiitExplosive
At a glance
| Muscles worked | Primary: Quads, Gluteus maximus, Adductors. Secondary: Calves, Core |
|---|---|
| Muscle group | Legs |
| Difficulty | Intermediate |
| Type | Hiit · Explosive |
| Sets & reps | 3 sets × 30-40 seconds |
| Estimated calories burned | ~10 kcal |
How to do it
- Start with a wide sumo stance and toes turned out.
- Squat down and touch the floor between the feet.
- Explode up and jump the feet together.
- Jump back out to the wide stance and go straight into the next squat.
Equipment
- None (bodyweight)
Coaching tips
Benefits
Targets the quads, gluteus maximus, adductors with a controlled explosive pattern; builds strength, control and mind-muscle connection.
Common mistakes
Landing stiff-legged or losing form as you tire.
Make it harder
Increase speed or add rounds.
Make it easier
Reduce the range of motion, load, or reps and go slower.
Breathing
Exhale on the effort, inhale on the return.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 3 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.