Sumo Step Out

Instructions

1. Place a looped resistance band above the knees.

2. Stand tall with your feet about hip-width apart.

3. Lower into a quarter squat by bending your knees and hips slightly.

4. Keep most of your weight on the standing leg as you prepare to move the other leg.

5. Step the moving leg slightly back and out to the side.

6. As that leg moves back, allow the hips and leg to turn outward.

7. Keep the standing leg bent in the quarter squat as you step out.

8. Reach only as far as you can while keeping balance and control.

9. Bring the moving leg back to the starting position.

10. Stay low in the quarter squat.

11. Repeat for the prescribed number of reps, then switch sides if needed.

Common Compensations

• Do not let the standing knee cave inward.

• Do not stand all the way up out of the quarter squat during the step out.

• Do not let your chest collapse too far forward.

• Do not twist the torso excessively instead of turning from the hips.

• Do not place too much weight into the moving leg.

• Do not force the turnout beyond what you can control.

Extra Info

• You should feel this mostly in the glutes, especially the outer hip muscles, and the quads of the standing leg.

• You may also feel the hips working to control the turnout and step-back motion.

• The goal is to stay stable on the standing leg while the other leg moves with control.

• You should not feel sharp pain in the knees, hips, ankles, or low back.