Barbell Sumo Squat
Strengthen your lower body with the Barbell Sumo Squat! Target your glutes, quads, and hamstrings with this powerful compound exercise.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Begin by setting up a barbell on a squat rack at shoulder height. Load it with the appropriate weight plates and secure them with clips.
2. Position yourself under the barbell so that it rests across your upper traps and shoulders. Grip the bar slightly wider than shoulder-width.
3. Unrack the barbell by straightening your legs and stepping back from the rack.
4. Stand with your feet wider than shoulder-width apart, toes slightly pointed out to align with the direction of your knees.
5. Brace your core, inhale, and begin to lower your body by bending your knees and hips, sending your buttocks back as if sitting into a chair. Keep your chest up and back straight.
6. Lower yourself down until your hips are at least parallel to your knees, or lower if mobility allows, ensuring your knees track in line with your toes.
7. Exhale and drive through your heels, straightening your legs, and returning to the starting position.
8. Repeat for the desired number of repetitions and sets.
Remember to perform the squat with a controlled tempo, maintaining good form throughout the exercise to avoid injury. If you're new to this exercise or using heavy weights, consider having a spotter or performing it inside a squat rack with safety bars set at an appropriate height.
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