Barbell Sumo Squat

Muscles worked

Setup

1. Position the barbell across your upper traps and unrack it, stepping back into a wide stance.
2. Set your feet significantly wider than shoulder-width apart with your toes flared outward at approximately a 45-degree angle.
3. Brace your core and pull your shoulder blades together to create a stable shelf for the bar.
4. Maintain a neutral head position with your gaze fixed slightly forward and down.

How to do it

1. Inhale and begin the descent by hinging at the hips and actively pushing your knees out in the direction of your toes.
2. Lower your hips until your thighs are at least parallel to the floor, keeping your chest up and spine neutral.
3. Exhale and drive through your heels to return to the starting position, focusing on pushing the floor away.
4. Squeeze your glutes at the top of the movement without forcefully locking out your knees.

Form checklist

• Ensure knees track in line with your toes and do not cave inward (valgus collapse).
• Keep your weight distributed across your heels and mid-foot, not your toes.
• Maintain an upright torso to keep the center of gravity over your mid-foot.
• Avoid rounding your lower back at the bottom of the squat (butt wink).

Pro tips

• Think about 'spreading the floor' with your feet as you descend to maximize adductor and glute medius recruitment.
• Pause for a split second at the bottom to eliminate momentum and force the adductors to work harder during the transition.

Make it harder

• Implement a 3-second eccentric (lowering) phase to increase time under tension for the adductors.
• Perform '1.5 reps' by squatting to full depth, rising halfway, returning to the bottom, and then standing all the way up.

Frequently asked

What muscles does the barbell sumo squat work?

The barbell sumo squat primarily targets the adductors, glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the barbell sumo squat?

The barbell sumo squat uses barbell and weight plate.

Is the barbell sumo squat good for beginners?

The barbell sumo squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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