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Sumo Suri-ashi

IntermediateStrengthTier T2

Aim: to hold a wide squat while sliding your feet forward. Good for: Home leg strength; Hip and thigh endurance; Controlled step practice.

Targets: Hip
Leg strengthHipsControl

When to use

This is for people who want leg and hip strength with slow, controlled movement. Use it in the main set or a lower-body session. The goal is to hold a wide squat while sliding your feet forward.

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

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • One forward Suri-ashi pass: a wide squat, the right foot sliding forward along the floor, then the left foot sliding forward to match. Repeat by continuing forward.
  • Focus on keeping both feet in continuous contact with the floor throughout each slide. No repetition count or tempo prescription for this move beyond 'Repeat', held rather than as a number.
  1. A man standing in a wide squat with both feet turned slightly outward and both arms held out in front of him, elbows tucked in.

    Step 1 of 3

    Squat with your feet wide and turned slightly out. Hold your arms out in front with your elbows tucked in.

  2. The same man in the same wide squat, his right foot slid forward along the floor while his left foot and both arms stay in place.

    Step 2 of 3

    Stay in the squat. Slide your right foot forward along the floor without lifting it.

  3. The same man in the same wide squat, his left foot slid forward along the floor to draw level with his right, both arms still held out.

    Step 3 of 3

    Slide your left foot forward the same way to draw level with your right. Stay in the squat.

Breathing

  • Breathe normally.

Form Cues

  • Keep your feet on the floor as you slide
  • Stay at the same squat depth
  • Keep your chest up
  • Keep your arms out in front

Common Mistakes to Avoid

  • Standing up between slides
  • Lifting the feet off the floor
  • Letting the knees cave in
  • Taking steps that are too long

Safety Information

Use a smooth floor with enough room, and wear grippy socks or shoes that slide easily and safely.

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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.