Barbell Sumo Squat

Barbell Sumo Squat


This exercise involves standing with feet wider than shoulder-width apart and holding a barbell in front of the body. The individual then lowers their body into a squat position, keeping their back straight and knees tracking over their toes. They then return to a standing position, completing one repetition. This exercise targets the lower body, specifically the glutes, quads, and hamstrings.

Muscle Group

Equipment Required

Barbell Sumo Squat Instructions

  1. Start by standing with your feet wider than shoulder-width apart and your toes pointing outwards.
  2. Hold a barbell with both hands, palms facing down, and rest it on your shoulders.
  3. Engage your core and keep your chest up as you lower your body down into a squat position, keeping your knees in line with your toes.
  4. Lower your body until your thighs are parallel to the ground, or as low as you can comfortably go.
  5. Push through your heels to stand back up to the starting position.
  6. Repeat for the desired number of reps.

Barbell Sumo Squat Form & Visual

Barbell Sumo Squat

Barbell Sumo Squat Benefits

  • Targets multiple muscle groups including quads, hamstrings, glutes, and lower back
  • Increases overall lower body strength and power
  • Improves hip mobility and flexibility
  • Can be modified to accommodate different fitness levels and goals
  • Engages core muscles for added stability and balance
  • Can be used as a compound exercise in a full body workout routine

Barbell Sumo Squat Muscles Worked

  • Quadriceps
  • Hamstrings
  • Glutes
  • Adductors
  • Erector spinae
  • Abdominals

Barbell Sumo Squat Variations & Alternatives