All about the Sumo Squat (Plie Squat)
START POSITION: Clasp a dumbbell by one end and let it pull your arms down vertically in front of you, close to your body. The dumbbell should be pointing vertically, not horizontally. Place feet much wider than shoulder width apart so that feet and knees are pointing outwards at an angle of about 45°.
NOTES: Difficulty Rating: 70%
Slowly bend the knees and push backwards with your hips, thrusting out your buttocks slightly. Keep your back straight at all times (no rounding or bending). Note that this is the typical form used for all types of squat. Bend your knees as much as you can whilst continuing to look forward with your chin slightly up. Squat down until your knees are bent at an angle of no more than 90°. 80° is more than enough for most people.
The Sumo Squat is an ideal squat for beginners and those with areas of weakness or injury, such as lower back pain. This is because the centre of gravity is kept lower by holding the dumbbell very low, rather than over the shoulders. It also targets your inner thighs, which are often overlooked in workouts, so you should select a smaller dumbbell than for other types of squats.