DEEP SQUAT MODIFICATION: SHALLOW SUMO SQUAT

1. Take your legs into a wide sumo position with your toes slightly turned out. 
2. If you have one dumbbell, hold it in both hands at chest height. 
3. Bend your knees slightly so that you lower down into a shallow squat. Don’t lower down too far in order to protect your knees. 
4. Push through your heels to return to the standing position. 

The shallow sumo squat is a great exercise if you want to protect your knees while still building leg strength. I like it because it keeps the movement simple, with a slight bend at the knees instead of going deep. This reduces the risk of knee pain, but it still helps work your thighs, hips, and glutes.

For me, the best part is the wide stance, which feels stable and controlled. You don’t have to worry about balancing too much, and that makes it easier to focus on the right form. Plus, you can always adjust the depth based on how your knees feel that day. This squat is easy to do at home or at the gym, and it can be a great addition to your routine, especially if you’re avoiding high-impact exercises.

It’s also versatile—if you want more challenge, you can hold weights, and if you’re just starting out, you can go without. Either way, it’s an effective way to build strength while taking care of your joints!