Sumo Squat (Barbell)

Step-by-step instructions

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

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.
6. 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.
7. Step 7Repeat
   • Repeat the squat for the desired number of repetitions, maintaining proper form throughout.
8. 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.