{"id":7256,"date":"2022-10-14T12:24:03","date_gmt":"2022-10-14T12:24:03","guid":{"rendered":"https:\/\/beactivefit.com\/?p=7256"},"modified":"2023-02-05T15:22:28","modified_gmt":"2023-02-05T15:22:28","slug":"sumo-squat","status":"publish","type":"post","link":"https:\/\/beactivefit.com\/sumo-squat\/","title":{"rendered":"Sumo Squat &#8211; How To Do, Benefits, And Variations"},"content":{"rendered":"<style>.wp-block-kadence-advancedheading.kt-adv-heading_d1f581-70, .wp-block-kadence-advancedheading.kt-adv-heading_d1f581-70[data-kb-block=\"kb-adv-heading_d1f581-70\"]{margin-top:40px;font-size:18px;line-height:40px;font-style:normal;color:#6188ce;}.wp-block-kadence-advancedheading.kt-adv-heading_d1f581-70 mark, .wp-block-kadence-advancedheading.kt-adv-heading_d1f581-70[data-kb-block=\"kb-adv-heading_d1f581-70\"] mark{font-style:normal;color:#f76a0c;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}@media all and (max-width: 767px){.wp-block-kadence-advancedheading.kt-adv-heading_d1f581-70, .wp-block-kadence-advancedheading.kt-adv-heading_d1f581-70[data-kb-block=\"kb-adv-heading_d1f581-70\"]{font-size:18px;}}<\/style>\n<h3 class=\"kt-adv-heading_d1f581-70 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading_d1f581-70\"><strong><a href=\"#how-to-do\">How to do<\/a>  |  <a href=\"#muscles-worked\">Muscles worked<\/a> <\/strong> <strong>| <\/strong> <strong><a href=\"#who-should-should-not\">who should\/should not<\/a>  |  <a href=\"#add-to-routine\">Add to routine<\/a>  |  <a href=\"#safety-tips\">Safety tips<\/a><\/strong>  <strong>|  <a href=\"#benefits\">Benefits<\/a>  |  <a href=\"#variations\">Variations<\/a><\/strong><\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a href=\"https:\/\/beactivefit.com\/squats\/\">Squats<\/a> are a fundamental strength-training exercise that target multiple muscle groups in the lower body. <strong>Sumo squat<\/strong>, also known as a <strong>pli\u00e9 squat<\/strong>, is a compound exercise that works on multiple lower body muscle groups. It is a wide-leg squat variation that requires a wider-than-usual stance.<br><br>Generally, when you perform a sumo squat, your feet are set 3 to 4 feet apart, resembling the stance of sumo wrestlers at the beginning of a sumo match.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"how-to-do\">How to do a sumo squat?<\/h2>\n\n\n\n<p>There are many variations of sumo squats. However, if you are new to strength training, start with a basic body weight sumo squat.<br><br>Here is a step-by-step guide on how to do a sumo squat with perfect form.<\/p>\n\n\n\n<ol style=\"line-height:2.2\">\n<li>Stand with your feet shoulder-width apart and point the toes out at 45 degrees.<\/li>\n\n\n\n<li>Clasp your hands together at chest level.<\/li>\n\n\n\n<li>Inhale and engage your core and glutes.<\/li>\n\n\n\n<li>Keeping your back straight, bend your knees and lower your hips like you&#8217;re sitting back in a chair.<\/li>\n\n\n\n<li>Continue descending until your thighs are lower than parallel to the floor.<\/li>\n\n\n\n<li>Pause for a moment and then press through your heels to return to the starting position.<\/li>\n\n\n\n<li>Exhale as you return to the standing position.<\/li>\n<\/ol>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"muscles-worked\">Muscles worked<\/h2>\n\n\n\n<p>As mentioned above, sumo squats are a form of compound exercises. As such, the sumo squat works on multiple muscle groups. Here are the muscles that are targeted:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Primary muscles worked<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Quadriceps (quads)<\/strong><\/td><td>rectus femoris, vastus lateralis, and vastus medialis<\/td><\/tr><tr><td><strong>Glute muscles (buttocks)<\/strong><\/td><td>gluteus maximus<\/td><\/tr><tr><td><strong>Adductors (inner thigh muscles)<\/strong><\/td><td>adductor longus, adductor magnus, and pectineus<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Secondary muscles activated<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong><a href=\"https:\/\/beactivefit.com\/do-squats-work-hamstrings\/\">Hamstrings<\/a><\/strong><\/td><td>biceps femoris<\/td><\/tr><tr><td><strong>Hip flexors<\/strong><\/td><td>iliacus, psoas, pectineus, rectus femoris, and sartorius<\/td><\/tr><tr><td><strong>Calf muscles<\/strong><\/td><td>soleus and gastrocnemius<\/td><\/tr><tr><td><strong>Core muscles<\/strong><\/td><td>transverse abdominis and obliques<\/td><\/tr><tr><td><strong>Back muscles<\/strong><\/td><td>erector spinae and multifidus<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"who-should-should-not\">Who should and should not do sumo squats?<\/h2>\n\n\n\n<p>Most individuals can perform sumo squats without any issues. However, since the sumo squat requires a wider stance than a standard squat, certain individuals should avoid this exercise.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Who should do sumo squats?<\/h3>\n\n\n\n<p>You should do sumo squats, if you want to:<\/p>\n\n\n\n<ul>\n<li>strengthen your knees<\/li>\n\n\n\n<li>increase the size of your glutes and inner thighs<\/li>\n\n\n\n<li>lift more weights. This squat enables you to handle more weight than a traditional squat.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Who should avoid sumo squats?<\/h3>\n\n\n\n<ol style=\"line-height:2.2\">\n<li>Sumo squats can put a lot of stress on the knees and hips. So, if you have an existing knee or hip injury, you should avoid this exercise.<\/li>\n\n\n\n<li>It&#8217;s best to skip sumo squats and opt for a different exercise if you have any history of lower back injuries.<\/li>\n<\/ol>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"add-to-routine\">Adding it to your routine<\/h2>\n\n\n\n<p>As you can do a sumo squat with or without weight, they are perfect for all levels of fitness enthusiasts. Here is how to add sumo squats to your squat workout routine to target lower body muscles.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Beginner level<\/h3>\n\n\n\n<p>If you are at a beginner level in your fitness journey, follow this workout routine&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Beginner Level Exercises<\/strong><\/td><td><strong>Reps<\/strong><\/td><\/tr><tr><td>Warm-up (Butt kicks)<\/td><td>2-3 Minutes<\/td><\/tr><tr><td><a href=\"https:\/\/beactivefit.com\/air-squats\/\">Air squat<\/a><\/td><td>2-3 sets of 8-10 reps<\/td><\/tr><tr><td><a href=\"https:\/\/beactivefit.com\/pulse-squats\/\">Pulse squat<\/a><\/td><td>2-3 sets of 6-8 reps(3-5 pulses in each rep)<\/td><\/tr><tr><td><a href=\"https:\/\/beactivefit.com\/jump-squats\/\">Jump squat<\/a><\/td><td>2-3 sets of 8-10 reps<\/td><\/tr><tr><td>Bodyweight sumo squat<\/td><td>2-3 sets 6-8 reps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Intermediate\/ Advanced level<\/h3>\n\n\n\n<p>Here is a sample circuit for intermediate or advanced fitness enthusiasts to add sumo squats into their routine.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Intermediate\/Advanced Level Exercises<\/strong><\/td><td><strong>Reps<\/strong><\/td><\/tr><tr><td>Warm up (Butt kicks)<\/td><td>2-3 Minutes<\/td><\/tr><tr><td><a href=\"https:\/\/beactivefit.com\/goblet-squat\/\">Goblet squat<\/a><\/td><td>3-5 sets of 12-15 reps<\/td><\/tr><tr><td><a href=\"https:\/\/beactivefit.com\/pistol-squats\/\">Pistol squat<\/a><\/td><td>3-4 sets of 8-10 reps<\/td><\/tr><tr><td><a href=\"https:\/\/beactivefit.com\/overhead-squat\/\">Overhead squat<\/a><\/td><td>2-3 sets of 8-10 reps<\/td><\/tr><tr><td>Weighted sumo squat<\/td><td>3-5 sets of 12-15 reps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"safety-tips\">Safety tips for doing sumo squats<\/h2>\n\n\n\n<p>Sumo squats are generally safe for most people. However, you should keep a few things in mind to maintain form and avoid injury.<\/p>\n\n\n\n<ul style=\"line-height:2.2\">\n<li>Warm up before doing sumo squats. A light jog will increase your heart rate and prepare your muscles for the workout.<\/li>\n\n\n\n<li>Do not arch your back when doing sumo squats. Keep your spine neutral throughout the exercise to avoid lower back pain.<\/li>\n\n\n\n<li>Do not let your knees extend over your toes when doing sumo squats. This puts unnecessary pressure on the joints and can lead to injury.<\/li>\n\n\n\n<li>Keep your weight in your heels when doing sumo squats. This will help you maintain balance and avoid knee pain.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"benefits\">Sumo squat benefits<\/h2>\n\n\n\n<p>A study claims that wider stance <span class=\"footnote_referrer\"><a role=\"button\" tabindex=\"0\" onclick=\"footnote_moveToReference_7256_1('footnote_plugin_reference_7256_1_1');\" onkeypress=\"footnote_moveToReference_7256_1('footnote_plugin_reference_7256_1_1');\" ><sup id=\"footnote_plugin_tooltip_7256_1_1\" class=\"footnote_plugin_tooltip_text\">[1]<\/sup><\/a><span id=\"footnote_plugin_tooltip_text_7256_1_1\" class=\"footnote_tooltip\">National Library of Medicine: <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6050697\/\" target=\"_blank\" rel=\"noopener\">How to squat? Effects of various stance widths, foot placement angles and level of experience on knee, hip and trunk motion and loading<\/a><\/span><\/span><script type=\"text\/javascript\"> jQuery('#footnote_plugin_tooltip_7256_1_1').tooltip({ tip: '#footnote_plugin_tooltip_text_7256_1_1', tipClass: 'footnote_tooltip', effect: 'fade', predelay: 0, fadeInSpeed: 200, delay: 400, fadeOutSpeed: 200, position: 'top center', relative: true, offset: [-7, 0], });<\/script> during squatting positively affects muscle activity in the lower extremities. This makes sumo squats an ideal lower body exercise. Here are the top benefits of doing sumo squats:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1. Strengthens inner thighs<\/h3>\n\n\n\n<p>A 2021 study <span class=\"footnote_referrer\"><a role=\"button\" tabindex=\"0\" onclick=\"footnote_moveToReference_7256_1('footnote_plugin_reference_7256_1_2');\" onkeypress=\"footnote_moveToReference_7256_1('footnote_plugin_reference_7256_1_2');\" ><sup id=\"footnote_plugin_tooltip_7256_1_2\" class=\"footnote_plugin_tooltip_text\">[2]<\/sup><\/a><span id=\"footnote_plugin_tooltip_text_7256_1_2\" class=\"footnote_tooltip\">PubMed: <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33477561\/\" target=\"_blank\" rel=\"noopener\">The Activation of Gluteal, Thigh, and Lower Back Muscles in Different Squat Variations Performed by Competitive Bodybuilders: Implications for Resistance Training<\/a><\/span><\/span><script type=\"text\/javascript\"> jQuery('#footnote_plugin_tooltip_7256_1_2').tooltip({ tip: '#footnote_plugin_tooltip_text_7256_1_2', tipClass: 'footnote_tooltip', effect: 'fade', predelay: 0, fadeInSpeed: 200, delay: 400, fadeOutSpeed: 200, position: 'top center', relative: true, offset: [-7, 0], });<\/script> analyzed muscle activation during the different phases of wide-stance, full squats. The study proves that performing wide-stance squats, like sumo squats, activates your inner thigh muscles.<br><br>During the descent phase of a sumo squat, the inner thigh muscles (adductors) work hard to stabilize your knees. This helps to tone and strengthen your inner thigh muscles.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Builds strong glutes<\/h3>\n\n\n\n<p>When performing a sumo squat, your glutes actively stabilize the hip movement and keep the knees aligned with the toes. This helps to build strength and definition in the glutes. Stronger glutes results in improved balance and coordination.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. Engages your core<\/h3>\n\n\n\n<p>The core muscles work to maintain a stable upright posture throughout the sumo squat movement. Additionally, a few sumo squat variations like sumo squat rotation, specifically target and engage oblique and abdominal muscles of the core.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"variations\">Sumo squat variations<\/h2>\n\n\n\n<p>Once you master the basic sumo squat, you can try different variations to challenge your muscles in different ways. Here are some popular sumo squat variations:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1. Kettlebell sumo squat<\/h3>\n\n\n\n<p>To advance with the sumo squat, you can hold a kettlebell in front of your chest with both hands while doing the exercise. This sumo squat variation will help you place more emphasis on your adductor muscles.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Barbell sumo squat<\/h3>\n\n\n\n<p>If you want to increase the weight, you can hold a barbell across your shoulders while performing the sumo squat. This will help you work your quads more than a traditional barbell squat.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. Dumbbell sumo squat<\/h3>\n\n\n\n<p>Hold a <a href=\"https:\/\/beactivefit.com\/dumbbell-squat\/\">dumbbell<\/a> in each hand while performing the sumo squat to make this squat more challenging. This variation will help you work your arms, shoulders, and lower body muscles.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. Sumo jump squat<\/h3>\n\n\n\n<p>Try the sumo jump squats if you don&#8217;t have weights handy but want to advance with sumo squats. This is a plyometric exercise that will help you improve your explosive power. This movement involves jumping as high as you can from the sumo squat position.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">5. Sumo squat rotation<\/h3>\n\n\n\n<p>This advanced sumo squat variation will help you work your obliques along with lower body muscles. To do sumo squat rotation <span class=\"footnote_referrer\"><a role=\"button\" tabindex=\"0\" onclick=\"footnote_moveToReference_7256_1('footnote_plugin_reference_7256_1_3');\" onkeypress=\"footnote_moveToReference_7256_1('footnote_plugin_reference_7256_1_3');\" ><sup id=\"footnote_plugin_tooltip_7256_1_3\" class=\"footnote_plugin_tooltip_text\">[3]<\/sup><\/a><span id=\"footnote_plugin_tooltip_text_7256_1_3\" class=\"footnote_tooltip\">American Council on Exercise: <a href=\"https:\/\/www.acefitness.org\/resources\/everyone\/exercise-library\/129\/sumo-rotational-squats\/\" target=\"_blank\" rel=\"noopener\">Sumo Rotational Squats<\/a><\/span><\/span><script type=\"text\/javascript\"> jQuery('#footnote_plugin_tooltip_7256_1_3').tooltip({ tip: '#footnote_plugin_tooltip_text_7256_1_3', tipClass: 'footnote_tooltip', effect: 'fade', predelay: 0, fadeInSpeed: 200, delay: 400, fadeOutSpeed: 200, position: 'top center', relative: true, offset: [-7, 0], });<\/script>, start in the sumo squat position and then rotate your torso to one side. Return to the starting position and repeat on the other side.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">6. Tempo sumo squat<\/h3>\n\n\n\n<p>To increase the difficulty of the sumo squat, you can try the tempo sumo squat. In this variation, you must lower yourself slowly and then return to the starting position quickly. This will help you emphasize the eccentric phase of the exercise more.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Conclusion<\/h3>\n\n\n\n<p>A sumo squat is an effective way to target the lower body muscle group. Once you get comfortable with basic sumo squat movement, consider adding weights. However, pay close attention to your body and stop immediately if you notice discomfort. Talk to a certified personal trainer or physical therapist to make sure you are squat form is correct.<\/p>\n<div class=\"speaker-mute footnotes_reference_container\"> <div class=\"footnote_container_prepare\"><p><span role=\"button\" tabindex=\"0\" class=\"footnote_reference_container_label pointer\" onclick=\"footnote_expand_collapse_reference_container_7256_1();\">References<\/span><span role=\"button\" tabindex=\"0\" class=\"footnote_reference_container_collapse_button\" style=\"display: none;\" onclick=\"footnote_expand_collapse_reference_container_7256_1();\">[<a id=\"footnote_reference_container_collapse_button_7256_1\">+<\/a>]<\/span><\/p><\/div> <div id=\"footnote_references_container_7256_1\" style=\"\"><table class=\"footnotes_table footnote-reference-container\"><caption class=\"accessibility\">References<\/caption> <tbody> \r\n\r\n<tr class=\"footnotes_plugin_reference_row\"> <th scope=\"row\" class=\"footnote_plugin_index_combi pointer\"  onclick=\"footnote_moveToAnchor_7256_1('footnote_plugin_tooltip_7256_1_1');\"><a id=\"footnote_plugin_reference_7256_1_1\" class=\"footnote_backlink\"><span class=\"footnote_index_arrow\">&#8593;<\/span>1<\/a><\/th> <td class=\"footnote_plugin_text\">National Library of Medicine: <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6050697\/\" target=\"_blank\" rel=\"noopener\">How to squat? Effects of various stance widths, foot placement angles and level of experience on knee, hip and trunk motion and loading<\/a><\/td><\/tr>\r\n\r\n<tr class=\"footnotes_plugin_reference_row\"> <th scope=\"row\" class=\"footnote_plugin_index_combi pointer\"  onclick=\"footnote_moveToAnchor_7256_1('footnote_plugin_tooltip_7256_1_2');\"><a id=\"footnote_plugin_reference_7256_1_2\" class=\"footnote_backlink\"><span class=\"footnote_index_arrow\">&#8593;<\/span>2<\/a><\/th> <td class=\"footnote_plugin_text\">PubMed: <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33477561\/\" target=\"_blank\" rel=\"noopener\">The Activation of Gluteal, Thigh, and Lower Back Muscles in Different Squat Variations Performed by Competitive Bodybuilders: Implications for Resistance Training<\/a><\/td><\/tr>\r\n\r\n<tr class=\"footnotes_plugin_reference_row\"> <th scope=\"row\" class=\"footnote_plugin_index_combi pointer\"  onclick=\"footnote_moveToAnchor_7256_1('footnote_plugin_tooltip_7256_1_3');\"><a id=\"footnote_plugin_reference_7256_1_3\" class=\"footnote_backlink\"><span class=\"footnote_index_arrow\">&#8593;<\/span>3<\/a><\/th> <td class=\"footnote_plugin_text\">American Council on Exercise: <a href=\"https:\/\/www.acefitness.org\/resources\/everyone\/exercise-library\/129\/sumo-rotational-squats\/\" target=\"_blank\" rel=\"noopener\">Sumo Rotational Squats<\/a><\/td><\/tr>\r\n\r\n <\/tbody> <\/table> <\/div><\/div><script type=\"text\/javascript\"> function footnote_expand_reference_container_7256_1() { jQuery('#footnote_references_container_7256_1').show(); jQuery('#footnote_reference_container_collapse_button_7256_1').text('\u2212'); } function footnote_collapse_reference_container_7256_1() { jQuery('#footnote_references_container_7256_1').hide(); jQuery('#footnote_reference_container_collapse_button_7256_1').text('+'); } function footnote_expand_collapse_reference_container_7256_1() { if (jQuery('#footnote_references_container_7256_1').is(':hidden')) { footnote_expand_reference_container_7256_1(); } else { footnote_collapse_reference_container_7256_1(); } } function footnote_moveToReference_7256_1(p_str_TargetID) { footnote_expand_reference_container_7256_1(); var l_obj_Target = jQuery('#' + p_str_TargetID); if (l_obj_Target.length) { jQuery( 'html, body' ).delay( 0 ); jQuery('html, body').animate({ scrollTop: l_obj_Target.offset().top - window.innerHeight * 0.2 }, 380); } } function footnote_moveToAnchor_7256_1(p_str_TargetID) { footnote_expand_reference_container_7256_1(); var l_obj_Target = jQuery('#' + p_str_TargetID); if (l_obj_Target.length) { jQuery( 'html, body' ).delay( 0 ); jQuery('html, body').animate({ scrollTop: l_obj_Target.offset().top - window.innerHeight * 0.2 }, 380); } }<\/script>","protected":false},"excerpt":{"rendered":"<p>Sumo squat is a variation of a standard squat but with a wider stance. This versatile exercise can be performed as bodyweight and weighted squat<\/p>\n","protected":false},"author":10,"featured_media":7248,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kadence_starter_templates_imported_post":false,"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"footnotes":""},"categories":[281],"tags":[31,34,214,121,227],"taxonomy_info":{"category":[{"value":281,"label":"Lower Body Workouts"}],"post_tag":[{"value":31,"label":"fitness"},{"value":34,"label":"healthy"},{"value":214,"label":"Squat workout"},{"value":121,"label":"squats"},{"value":227,"label":"sumo squat"}]},"featured_image_src_large":["https:\/\/beactivefit.com\/wp-content\/uploads\/2022\/10\/sumo-squat.jpg",900,600,false],"author_info":{"display_name":"Katie Jenkins","author_link":"https:\/\/beactivefit.com\/authors\/katie-jenkins\/"},"comment_info":0,"category_info":[{"term_id":281,"name":"Lower Body Workouts","slug":"lower-body-workouts","term_group":0,"term_taxonomy_id":281,"taxonomy":"category","description":"","parent":5,"count":48,"filter":"raw","cat_ID":281,"category_count":48,"category_description":"","cat_name":"Lower Body Workouts","category_nicename":"lower-body-workouts","category_parent":5}],"tag_info":[{"term_id":31,"name":"fitness","slug":"fitness","term_group":0,"term_taxonomy_id":31,"taxonomy":"post_tag","description":"","parent":0,"count":110,"filter":"raw"},{"term_id":34,"name":"healthy","slug":"healthy","term_group":0,"term_taxonomy_id":34,"taxonomy":"post_tag","description":"","parent":0,"count":155,"filter":"raw"},{"term_id":214,"name":"Squat workout","slug":"squat-workout","term_group":0,"term_taxonomy_id":214,"taxonomy":"post_tag","description":"","parent":0,"count":30,"filter":"raw"},{"term_id":121,"name":"squats","slug":"squats","term_group":0,"term_taxonomy_id":121,"taxonomy":"post_tag","description":"","parent":0,"count":34,"filter":"raw"},{"term_id":227,"name":"sumo squat","slug":"sumo-squat","term_group":0,"term_taxonomy_id":227,"taxonomy":"post_tag","description":"","parent":0,"count":1,"filter":"raw"}],"_links":{"self":[{"href":"https:\/\/beactivefit.com\/wp-json\/wp\/v2\/posts\/7256"}],"collection":[{"href":"https:\/\/beactivefit.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/beactivefit.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/beactivefit.com\/wp-json\/wp\/v2\/users\/10"}],"replies":[{"embeddable":true,"href":"https:\/\/beactivefit.com\/wp-json\/wp\/v2\/comments?post=7256"}],"version-history":[{"count":3,"href":"https:\/\/beactivefit.com\/wp-json\/wp\/v2\/posts\/7256\/revisions"}],"predecessor-version":[{"id":10304,"href":"https:\/\/beactivefit.com\/wp-json\/wp\/v2\/posts\/7256\/revisions\/10304"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/beactivefit.com\/wp-json\/wp\/v2\/media\/7248"}],"wp:attachment":[{"href":"https:\/\/beactivefit.com\/wp-json\/wp\/v2\/media?parent=7256"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/beactivefit.com\/wp-json\/wp\/v2\/categories?post=7256"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/beactivefit.com\/wp-json\/wp\/v2\/tags?post=7256"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}