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Adductors · Intermediate

Dowel Overhead Sumo Squat Mobility

Wide-stance squat mobility drill using an overhead dowel to challenge hip, ankle, trunk, and shoulder position.

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Exercise overview

Training details

AdductorsGlutesQuadricepsShouldersCore

Equipment

Dowel

Sets × reps

2 × 10

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Stand in a comfortable wide stance with the toes turned slightly outward.
  2. 02Hold the dowel overhead with a wide grip and keep the ribs controlled.
  3. 03Sit down between the hips while the knees track with the toes.
  4. 04Pause at the deepest pain-free position that preserves the heels and overhead line.
  5. 05Stand smoothly and repeat without bouncing.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationSitting Sumo with Arms-Up Mobility Stretch

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDeep Squat PryComparable substituteButterfly StretchComparable substituteAdductor Rockback

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