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Sumo Shiko

IntermediateStrengthTier T3

Aim: to keep squat depth while shifting weight from leg to leg. Good for: Hip and leg strength; Single-leg balance practice; Home lower-body work.

Targets: Hip
Leg strengthBalanceHip control

When to use

This is for people who want to build leg strength and balance from a wide squat. Use it in the main set or in a lower-body day. The goal is to keep squat depth while shifting weight from leg to leg.

Stop if

Stop if you feel sharp pain, dizziness or joint pain that does not ease.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Move 1 'Shiko': one full cycle through both sides (right leg raised, then left), matching the instruction to raise the opposite leg and repeat.
  • Focus on keeping the standing leg in the same squat depth throughout each raise. No repetition count or hold-duration prescription for this move beyond 'a short moment' and 'Repeat', both held rather than as a number.
  1. A woman standing in a wide squat with both feet planted apart and both hands resting on the front of her thighs.

    Step 1 of 4

    Stand with your feet wide apart. Bend your knees into a squat and rest both hands on your thighs.

  2. The same woman standing on her left leg in the same squat depth, her right knee raised out to the side and held, both hands resting on her left thigh.

    Step 2 of 4

    Stay in the squat on your left leg. Slowly raise your right knee out to the side and hold it for a moment.

  3. The same woman standing on her right leg in the same squat depth, her left knee raised out to the side and held, both hands resting on her right thigh.

    Step 3 of 4

    Lower your right foot back into the squat. Slowly raise your left knee out to the side and hold it for a moment.

  4. A woman standing in a wide squat with both feet planted apart and both hands resting on the front of her thighs.

    Step 4 of 4

    Return to the wide squat with both feet down and both hands on your thighs.

Breathing

  • Breathe normally.

Form Cues

  • Keep your chest lifted
  • Stay at the same squat depth on the standing leg
  • Move slowly
  • Keep your standing knee over your toes

Common Mistakes to Avoid

  • Standing up as you lift the knee
  • Leaning hard onto the hand
  • Rushing the lift
  • Letting the standing knee fall inward

Safety Information

Balance is challenged on one leg. Stand near a wall or sturdy chair for support if needed.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.