Skip to content

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. 

Healthier and Happier Life is One Step Away.

Get information on health, fitness and wellness with our weekly newsletter.

Write a comment

Please note, comments must be approved before they are published

Comment are moderated
  • Waking Up Tired? 10 Quick Ways to Banish Morning Fatigue

    Tired of feeling groggy and exhausted every morning? If so, you are not alone. Millions of people worldwide strugg...

  • Is Sweating Good for You? 5 Surprising Benefits to Know

    Do you sweat during a challenging workout or after an incredibly strenuous day? Most of us are familiar with the u...

  • 10 Scientifically Proven Benefits of CoQ10 that You Should Know

    Coenzyme Q10 is an important compound produced in your body and stored in mitochondria. It plays an essential role...

  • 7 Foods That Kill Testosterone and 7 Foods That Boost It

    Testosterone is a sex hormone that has many important functions in the body. The hormone is present in both gender...

  • Top 10 Essential Barbell Exercises for Building Muscle and Strength

    People working out at gyms or homes have different preferences. Some want to lose that weight with cardio and aero...

  • What’s the Importance of Thick Grip on Bars and Dumbbells?

    Fat bar grips are designed to provide convenience to you when training with dumbbells and thick bars. They can eff...

  • How to Get Rid of Back Fat With Exercise & Diet

    If you're reading this, it's probably because you're unhappy with how your back looks. You may have a big event an...

  • Endomorph Body Type: Can the Endomorph Diet Help You Lose Weight?

    What do you observe when you look around a group of people? Nobody is born the same way. But if you look a bit clo...

  • Untangling the Anxious Web: The Impact of Remote Work on Mental Health, With a Spotlight on Parental Challenges
  • Effective Solutions for Teens Struggling to Sleep!

    The American Academy of Sleep Medicine (AASM) has issued new recommendations stating that teenagers should aim for...

  • Start your fitness journey today!

    Take an extra 10% off your order.

    reach out

    Toll Free: (833) 366-6733

    5700 Crooks Road, Troy, Michigan 48098

    *By submitting this form you are signing up to receive our emails and can unsubscribe at any time.