Sumo Squat (Barbell)

Take a very wide stance with toes pointing out. Squat down with the barbell on your back. Keep your knees pushing out over your toes.

Quick facts

Primary and secondary muscle groups targeted by this movement.

quads

inner thigh (large)

What you need and how to position yourself before starting.

barbell

Bilateral

Standing

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Stand with your feet wider than shoulder-width apart, toes pointed slightly outward.
- Hold a barbell with both hands, using an overhand grip, and rest it on your upper thighs.
Step 2Position the Barbell
- Position the barbell so that it rests comfortably on your thighs.
- Ensure your grip is shoulder-width apart and your elbows are slightly bent.
Step 3Engage Your Core
- Engage your core muscles to stabilize your body throughout the movement.
- Keep your chest up and shoulders back to maintain good posture.
Step 4Lower Your Body
- Begin the squat by bending at the hips and knees, lowering your body down.
- Keep your knees in line with your toes and push your hips back as if sitting in a chair.
Step 5Reach the Bottom Position
- Lower yourself until your thighs are parallel to the ground or as low as your flexibility allows.
- Ensure that your back remains straight and your chest is lifted.
Step 6Push Back Up
- Press through your heels to push your body back up to the starting position.
- Squeeze your glutes at the top of the movement and ensure your knees do not cave inward.
Step 7Repeat
- Repeat the squat for the desired number of repetitions, maintaining proper form throughout.
Step 8Finish the Exercise
- After completing your reps, carefully lower the barbell back to your thighs.
- Stand tall and ensure your posture is straight before setting the barbell down safely.