Barbell sumo squat

Barbell sumo squat

The barbell sumo squat is a compound exercise that targets multiple muscle groups, primarily the glutes, quadriceps, hamstrings, and inner thighs. This exercise offers a unique variation to the traditional squat by utilizing a wider stance and positioning the feet at a wider angle. To perform the barbell sumo squat, you will need a barbell and a sufficient amount of weight plates. Start by standing with your feet wider than shoulder-width apart, toes pointed slightly outward. Place the barbell on your upper back, resting it on your traps, and hold it with an overhand grip. Engage your core and keep your chest lifted as you lower your body down by bending your knees and pushing your hips back. Ensure that your knees stay in line with your toes and do not let them collapse inward. Aim to lower your body until your thighs are parallel to the ground, or as close as you can comfortably go. While performing the barbell sumo squat, it's important to maintain proper form and technique to avoid injury. Remember to warm up adequately before attempting this exercise and start with a lighter weight until you feel confident with your form. Incorporating the barbell sumo squat into your workout routine can help build lower body strength, improve muscle tone, and enhance overall lower body stability. It's a versatile exercise that can be modified to suit different fitness levels and goals. As with any exercise, listen to your body, progress gradually, and consider seeking guidance from a fitness professional to ensure that you are performing it correctly and safely.


  • Start by standing with your feet slightly wider than shoulder-width apart and toes turned outwards.
  • Hold a barbell with an overhand grip, resting it on the upper back of your shoulders.
  • Engage your core muscles and maintain an upright posture throughout the exercise.
  • Lower your body by bending your knees and pushing your hips back, as if you are sitting down into a chair.
  • Continue descending until your thighs are parallel to the ground, ensuring that your knees do not extend past your toes.
  • Push through your heels and return to the starting position by extending your knees and hips.
  • Repeat for the recommended number of repetitions.

Tips & Tricks

  • Maintain proper form and posture throughout the exercise to avoid injury.
  • Engage your core muscles by bracing your abs during the movement.
  • Gradually increase the weight and repetitions as you get stronger.
  • Perform the exercise in a controlled manner, focusing on the contraction of your glutes and leg muscles.
  • Incorporate variations such as pulsing at the bottom of the squat or adding a pause at the top to challenge your muscles.
  • Ensure that your knees are tracking in line with your toes as you lower into the squat position.
  • Use a wider stance and point your toes slightly outward to target your inner thighs more effectively.
  • Warm up properly before starting the exercise to increase blood flow and prepare your muscles for the workout.
  • Don't forget to stretch after your workout to promote muscle recovery and flexibility.
  • Listen to your body and rest when needed to prevent overtraining and allow for proper muscle repair.


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