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Sumo Squat with Step Up

by Keli Roberts

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This lower body exercise progression uses a weighted bar. If you don't have one you could use a dowel or even a broom. The exercise also uses a step. If you don't have a step, you could use a stack of books or even a flight of stairs. We also incorporate the BOSU balance trainer in the final progression. Start in a squat with one foot on the step and one foot on the floor in a wide stance. The bar is at your chest. Step up onto the step. Come back down into that squat. As a further progression, add an overhead press when stepping up, which works the shoulders and a core, and then step back down. The final and most challenging progression is using an unstable surface like the BOSU balance trainer. Perform the same exercise using the BOSU instead of the step. Do the sumo squat, step up, bring the feet together, press overhead, and then come back down. That's the exercise progression for the sumo squat.

About the Presenter

Keli Roberts

Keli Roberts IDEA Author/Presenter

Keli Roberts?is a specialized tier-three personal trainer at Equinox in Pasadena, California. She is a master trainer for Schwinn® Cycling and Gliding?, a Kettlebell® Concepts-sponsored athlete and is on the BOSU® development team. Keli is also known for her award-winning videos, books and training seminars. She is a spokesperson for ACE, a 2007 inductee to the National Fitness Hall of Fame and was awarded the 2003 IDEA Fitness Instructor of the Year Award.