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Barbell Sumo Squat

Intermediate
Equipment
Quads
Quads
Calves
Calves
Glutes
Glutes
Hamstrings
Hamstrings
Lower back
Lower Back
Equipment
Barbell
Barbell
Exercise Type
Strength
Mechanics
Compound
Force Type
Push

The barbell sumo squat is a wide-stance variation of the traditional squat that places greater emphasis on the inner thighs (adductors) and glutes, while still engaging the quads, hamstrings, and core. With the feet set wider than shoulder-width and toes pointed outward, this exercise challenges lower body stability and mobility while targeting often underused muscle groups. Ideal for strength athletes and bodybuilders looking to round out their leg development, the sumo squat can be a powerful addition to any lower body routine.

Key Benefits:

  • Targets glutes and adductors more than standard squats
  • Improves hip mobility and flexibility
  • Strengthens the lower body with a new angle of resistance
  • Increases balance and core engagement
  • Good for lifters with longer femurs who struggle with depth in narrow-stance squats
  1. Set the barbell just below shoulder height in a squat rack and load your desired weight.
  2. Stand under the bar, rest it comfortably across your upper traps (not on your neck), and grip it with a wide, stable grip.
  3. Unrack the bar by driving through your legs and step back into position.
  4. Adjust your stance to wider than shoulder-width and point your toes out at about 30–45°.
  5. Brace your core, keep your chest up and eyes forward.
  6. Lower your body by dropping your hips straight down until your thighs are at least parallel to the ground.
  7. Drive through your heels and extend your knees and hips to return to the top position.
  8. Repeat for the desired number of reps.
  • Keep your chest lifted and your spine neutral—never look down as it can round your back.
  • Push through your heels, not the balls of your feet, to protect your knees and engage the glutes more effectively.
  • Control the descent and avoid letting your hips shoot up faster than your chest during the ascent.
  • Ensure knees track over your toes but don’t extend past them—hip drop should be vertical, not forward.
  • Keep your core braced and shoulder blades retracted throughout the entire movement.
  • If you struggle with depth or feel unstable, reduce the weight and focus on perfecting your form.

🔥 The barbell sumo squat is an excellent alternative for lifters seeking greater glute and inner thigh activation. Add it to your leg day and take your lower body gains to new depths. 🍑🦵

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