Barbell Sumo Squat
Description
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
- Start by standing with your feet wider than shoulder-width apart and your toes pointing outwards.
- Hold a barbell with both hands, palms facing down, and rest it on your shoulders.
- 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.
- Lower your body until your thighs are parallel to the ground, or as low as you can comfortably go.
- Push through your heels to stand back up to the starting position.
- Repeat for the desired number of reps.
Barbell Sumo Squat Form & Visual
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
- Dumbbell sumo squat
- Kettlebell sumo squat
- Smith machine sumo squat
- Goblet sumo squat
- Single-leg sumo squat
