Move of the week: Sumo squat

Alison Clews, a personal trainer at the Dubai-based Ignite Fitness and Wellness demonstrates the first exercise in our eight-part weekly series of kettlebell workouts.

As you begin to come up, squeeze and tense until you feel the glute muscles working hard. Deepthi Unnikrishnan / The National

Do this Sumo Squat alone, incorporate it into your own fitness routine or watch this space over the next eight weeks to create a comprehensive, total-body, strength-building regime. Go to www.thenational.ae/bodyandsoul, where we will post the workouts and video demonstrations.

1. Place feet slightly wider than the shoulders, with toes pointing out.

2. Engage the core muscles, keep the shoulders back and the back straight, then begin a squat. Knees should be kept open and in line with toes. Always look forward, never down, to avoid tilting forward or slouching.

3. As you begin to come up, squeeze and tense until you feel the glute muscles working hard.

Tips/things to remember:

When starting this exercise, be careful when selecting weights. To pick up the kettlebells, always bend the knees and keep the back straight, pushing weight through the heels. When putting the weight back, engage the core, keep the back straight and bend the knees.

Benefits:

This exercise is good for the lower body muscles, including the hamstrings and quads.

Reps/sets:

Ideally 16-20 reps of three sets for each exercise.