05/31/2026
Two different Sumo Squat variations. Same band - same load.
60lbs on the stack
30lb DB
☑️Upright
Chest stays tall and hips drop deep . This variation often allows for a greater range of motion and, for many women (myself included), creates a stronger glute contraction at the bottom of the squat.
☑️Forward Lean
The hips travel slightly back and down as you descend creating more torso lean. This shifts the mechanics a bit and can increase demand on the posterior chain while helping some lifters maintain balance and leverage.
🤔 Which one is better? Neither. They're simply different.
Your body structure plays a role. Women with longer femurs (thigh bones) or longer torsos will naturally have more forward lean during squats. That's not bad form - it’s anatomy.
For me personally, I do both BUT I feel my glutes working harder when I stay more upright and sit deeper into the squat.
🙌 But the "best" squat is the one that matches YOUR structure while allowing you to train safely and effectively.
🎗️Remember: your squat is influenced by both your anatomy and your strength. Some forward lean is natural for certain body types, while excessive forward lean can sometimes signal a need for better glute strength, core stability or mobility.
👉 Not sure if your forward lean is due to your structure or a strength issue? DM me the word GLUTES and I'll point you in the right direction 🙌
www.vhtgluteband.com
🍑band
