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Step 1
Consult with your doctor before beginning this routine.
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Step 2
Find a small area to begin practicing the general mechanics of the sumo squat. Begin with your feet wider than shoulders width apart, toes pointed out and knees over the toes (think of a sumo wrestling stance). Keep your back straight, chest out and abs tight throughout the move.
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Step 3
Squat down until your thighs are parallel to the ground. Focus on sitting down rather than bending your legs to avoid straining the knees. Keep your weight on your heels throughout the exercise while maintaining a straight posture.
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Step 4
Push off with your heels at the bottom of your move, squeezing your glutes and inner thighs until you are back in the starting position. Once you have completed the squat, check your alignment and start again.
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Step 5
Perform breaths on each repetition inhaling on the way down while exhaling slowly on the way up. Proper breathing creates internal pressure in the stomach and chest, which helps to support your spine during the squat.
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Step 6
Check your form with a mirror keeping in perfect alignment throughout the squat. Poor form may lead to injuries and will negate the wonderful benefits that sumo squats provide.
