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Barbell Sumo Squat

Barbell Sumo Squat
Table Of Contents

Exercise Description

Main Target Muscles


Secondary Target Muscles

Calves, Glutes, Hamstrings, Lower back

Workout Type


Gym Gear


Fitness Level




Power Move 


Target Muscle: Quads 

Barbell Sumo Squat Overview 

Sumo squats are one of the most effective exercises for the lower body. It's an excellent way to boost strength in your glutes and quads. It activates your abductors or inner thighs way more than any other lower body exercise.

The best part about this exercise is the flexibility. You can perform this with a barbell, dumbbell, kettlebell, or even your body weight. 

Since you need to keep an extra-wide stance in the exercise, you are forced to keep your upper body upright which makes you rely on activating your core muscles throughout the movement. 

How to do It

  1. Start in a conventional squat position, then take an aggressively wider stance.
  2. Set the barbell slightly below the shoulder height and load your desired weight. 
  3. Position the bar so it sits on top of your back muscles and not your neck. Try adding some padding if you feel discomfort.
  4. Grab the bar by taking your hands at the back, assuming a wide grip. Now straighten out your back and bend your knees to get ready to take the weight off the rack.
  5. Push your weight through your heels to take the weight off. Keep a shoulder-width stance and your toes pointing out.
  6. Facing forward, lower your body in a way that your hips hinge back and drop down.
  7. Squat till you feel your thighs to be parallel to the floor. Then drive through your heels to revert to the initial position till your knees are locked out.
  8. Repeat for the desired number of reps.

Sumo Squat Tips

  1. Make sure to keep your back straight. It shouldn’t round up at any point of the exercise. It’s better to keep your eyes facing forward to prevent your back from arching.
  2.  Push through the heels of your foot when rising from the squat.
  3. Keep your rep timing slow and controlled to keep yourself from leaning forward.
  4. Squat till your thighs are almost or equally parallel to the floor. 

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