Moves/Miniband sumo drops

Miniband sumo drops

ID: 870

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Exercise Type:
Lower Squat
Contraindications:
Lower Back Problems
Equipment:
Floor Based
Applicability:
Group
Superset?:
Yes
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Full foot contact with the floor — heel, arch, and ball stay grounded.
  2. 2. Create rotational torque by screwing feet into the floor — activates glutes before the movement begins.
  3. 3. Drive knees in line with the second and third toes throughout the full range.

Regression:

Assisted squat using TRX or a doorframe to offload bodyweight while practising full range.

Progression:

Increase load with barbell, front squat, or add a pause at the bottom to remove elastic rebound.

Common Problems:

Knees caving inward — cue active push out against the floor. Heel rise — widen stance or elevate heels slightly.