Sumo Quarter Squat Tip Toe With Arms Curl (Female) – Video Exercise Guide & Tips

Sumo Quarter Squat Tip Toe With Arms Curl (Female) - Video Exercise Guide & Tips

Are you looking for a challenging lower body exercise that targets your muscles and improves your balance? Look no further than the Sumo Quarter Squat Tip Toe With Arms Curl.

Watch This Exercise Video

This exercise, specifically designed for females, combines a sumo squat with a tip toe and arms curl movement.

In this article, we will provide you with a video exercise guide and essential tips to help you perform this exercise with proper form and technique for maximum results.

Key Takeaways

  • Increases lower body strength
  • Targets quadriceps, hamstrings, glutes, and calves
  • Engages inner thighs with the sumo stance
  • Strengthens and tones the calves with the tip toe movement

Benefits of the Sumo Quarter Squat Tip Toe With Arms Curl

You'll experience increased lower body strength and improved calf muscle activation with the Sumo Quarter Squat Tip Toe With Arms Curl. This exercise targets multiple muscle groups, including the quadriceps, hamstrings, glutes, and calves. The sumo stance engages the inner thighs and adds an extra challenge to the lower body. As you perform the tip toe movement, your calves are activated even more, helping to strengthen and tone these muscles.

To incorporate the sumo quarter squat tip toe with arms curl into a full body workout routine, you can include it as part of a leg day or a total body circuit. Start by standing with your feet wider than shoulder-width apart, toes pointing outwards. Hold a dumbbell in each hand, palms facing towards you. Lower your body into a quarter squat position, keeping your chest lifted and knees tracking over your toes. As you rise up, come onto your tip toes and curl your arms towards your shoulders. Repeat this movement for the desired number of repetitions.

Now that you understand the benefits of the Sumo Quarter Squat Tip Toe With Arms Curl, let's move on to the next section and learn about the proper form and technique for this exercise.

Proper Form and Technique for the Exercise

To perform the Sumo Quarter Squat Tip Toe With Arms Curl exercise with proper form and technique, position yourself in a wide stance with toes pointing outwards, and hold dumbbells in each hand with palms facing towards you. This exercise targets multiple muscle groups, including the quadriceps, hamstrings, glutes, calves, and biceps.

Here are some important points to keep in mind to ensure correct execution:

  • Engage your core and keep your back straight throughout the entire movement.
  • Bend your knees and lower your body into a quarter squat position, keeping your weight in your heels.
  • Rise up onto your tiptoes, lifting your heels off the ground while maintaining balance.

Common mistakes to avoid include:

  • Allowing your knees to collapse inward.
  • Rounding your back or leaning too far forward.
  • Forgetting to fully extend your arms during the bicep curl.

To progress this exercise, you can increase the weight of the dumbbells or perform the movement on an unstable surface, such as a Bosu ball. Variations include performing the exercise with a barbell instead of dumbbells, or adding a jump at the top of the movement to increase intensity.

Remember to always start with proper form and technique before progressing or attempting variations.

For females performing the Sumo Quarter Squat Tip Toe With Arms Curl exercise, it's important to determine the recommended weight and repetitions to ensure an effective and safe workout.

To achieve the appropriate intensity, it's recommended to choose a weight that challenges you but still allows you to maintain proper form throughout the exercise. Start with a weight that feels moderately challenging and gradually increase it as your strength improves.

When it comes to repetitions, beginners should aim for a lower number, typically around 8-10 reps per set. This allows you to focus on proper technique and prevents overexertion. As you become more comfortable and experienced with the exercise, you can increase the number of repetitions to 12-15 per set to further challenge your muscles.

Keep in mind that these recommendations may vary depending on your individual fitness level and goals. It's always advisable to consult with a qualified fitness professional who can provide personalized guidance and modifications for beginners. They can help you determine the most suitable weight and repetitions to help you progress safely and effectively in your fitness journey.

Tips for Maximizing Results and Avoiding Common Mistakes

To maximize your results and avoid common mistakes when performing the Sumo Quarter Squat Tip Toe With Arms Curl exercise, focus on maintaining proper form and engaging the targeted muscles throughout the movement. Here are some tips to help you get the most out of this exercise:

  • Keep your feet shoulder-width apart and toes pointed slightly outward. This will ensure that you're in the correct starting position for the sumo squat.
  • As you lower into the squat, make sure to keep your knees in line with your toes and your back straight. Avoid letting your knees cave in or rounding your back, as this can put unnecessary strain on your joints.
  • When performing the arms curl, keep your elbows close to your sides and engage your biceps to lift the weights. Avoid using momentum to swing the weights up, as this takes away from the effectiveness of the exercise.

By following these tips, you'll be able to maintain proper form and engage the targeted muscles effectively, maximizing your results.

Now, let's move on to variations and progressions to challenge yourself further.

Variations and Progressions to Challenge Yourself Further

To challenge yourself further and continue progressing in the Sumo Quarter Squat Tip Toe With Arms Curl exercise, you can explore different variations and increase the intensity of the workout. By incorporating advanced modifications, you can target specific muscle groups and take your fitness journey to the next level.

One variation you can try is the Sumo Squat Jump with Arms Curl. Start in a sumo squat position, with your feet wider than hip-width apart and toes pointed slightly outward. Perform a quarter squat and as you explode up, jump off the ground and bring your arms up into a curl. Land softly back into the sumo squat position and repeat for the desired number of reps. This variation adds an element of plyometrics, engaging your leg muscles and challenging your cardiovascular system.

Another advanced modification is the Sumo Quarter Squat Tip Toe with Arms Curl on a Bosu ball. Place the Bosu ball flat side down and stand on it in a sumo squat position. Perform the quarter squat, rise up onto your tiptoes, and simultaneously curl your arms. This variation requires greater balance and stability, activating your core muscles and challenging your proprioception.

Frequently Asked Questions

Can Men Also Perform the Sumo Quarter Squat Tip Toe With Arms Curl Exercise?

Yes, men can also perform the sumo quarter squat tip toe with arms curl exercise. This exercise is effective for men as well.

It targets multiple muscle groups including the quads, hamstrings, glutes, and biceps.

By incorporating sumo stance and tip toe position, it adds an extra challenge to your lower body and helps to improve balance and stability.

Adding the arms curl engages the biceps and further enhances the workout.

How Long Should I Rest Between Sets When Doing This Exercise?

When performing the Sumo Quarter Squat Tip Toe With Arms Curl exercise, it's important to consider the optimal rest periods between sets. Rest periods are crucial for strength training exercises, allowing your muscles to recover and recharge.

The duration of rest between sets can vary depending on your fitness level and goals. Generally, a rest period of 1-3 minutes is recommended for building strength and muscle.

Incorporating proper rest periods into your workout routine can enhance performance and prevent injury.

Are There Any Modifications or Alternatives for Individuals With Knee or Ankle Issues?

If you have knee or ankle issues, there are modifications and alternatives available. For low impact exercises, try activities like swimming or cycling to reduce strain on your joints.

Strengthening exercises for your knees and ankles, such as leg presses and calf raises, can also help improve their stability and support.

It's important to consult with a healthcare professional or a certified trainer to find the best modifications and alternatives for your specific needs.

Is It Normal to Feel a Burn in the Calves While Performing the Exercise?

Feeling a burn in your calves during the exercise is normal.

The Sumo Quarter Squat Tip Toe With Arms Curl is designed to activate your calf muscles along with other lower body muscles.

This exercise targets your calves specifically by incorporating a tip-toe movement, which increases calf muscle activation.

The exercise also contributes to overall lower body strength by targeting multiple muscle groups simultaneously.

Keep in mind that proper form and technique are crucial for maximizing the impact on your lower body strength.

Can This Exercise Help Improve Balance and Stability?

Improving your coordination and balance is important for overall fitness. Balance exercises, such as the one you're asking about, can help you achieve this.

By incorporating movements that challenge your stability, like the Sumo Quarter Squat Tip Toe With Arms Curl, you can enhance your ability to stay centered and steady.

This exercise targets several muscle groups, including your calves, which can contribute to better balance.


In conclusion, the Sumo Quarter Squat Tip Toe With Arms Curl is a beneficial exercise for females looking to strengthen their lower body and engage their arms.

By maintaining proper form and using the recommended weight and repetitions, females can maximize their results and avoid common mistakes.

Additionally, variations and progressions can be incorporated to further challenge oneself.

Overall, this exercise offers a precise and technical way to improve strength and muscle tone.

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

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