Barbell Sumo Squat

Description

The barbell sumo squat is a back-loaded squat performed with a much wider stance and toes turned out at roughly 45 degrees. The wide foot position emphasizes the adductors (inner thighs) and gluteus medius, and tends to be more upright and knee-friendly than a standard back squat. It is a popular accessory lift for building the glutes and inner thighs.

Muscle Group

Adductors, Glutes, Quadriceps, Thighs

Equipment Required

Barbell

Barbell Sumo Squat Instructions

Set the barbell in a power rack at upper-chest height. Step under the bar and rack it across your upper traps.
Unrack the bar with a slight knee bend, take two to three steps back, and set up in a wide sumo stance — feet 1.5 to 2 times shoulder-width apart.
Turn your toes out to roughly 30 to 45 degrees. Your knees should track in line with your toes throughout the lift.
Brace your core hard and take a deep breath. Lift your chest tall.
Sit straight down by pushing your knees out toward your toes and bending at the hips and knees together.
Descend until your hip crease drops below the top of your knees (parallel or deeper).
Drive through your full foot, push your knees out, and stand back up. Squeeze your glutes hard at the top.
Repeat for the desired number of reps, then carefully rack the bar.