The sumo squat swing increases muscular strength and endurance throughout the legs. The wide stance targets the inner thigh muscles.
Stand with your feet wider than shoulder-width apart, toes pointed out 20 to 45 degrees. Hold a kettlebell in both hands in front of your hips and bend your knees to lower yourself into a shallow squat.
Keeping your knees bent, drive your hips back and then thrust them forward so your arms raise to about shoulder height. In one movement, reverse the motion to return to the starting position.
Squeeze your glutes at the top of each rep.
Start the movement with your hips, not your knees.