Strength

Barbell Sumo Squat

Barbell Sumo Squat is a potent lower body exercise targeting thighs and hips, also benefiting buttocks, hamstrings, and core. It involves a wider-than-shoulder stance deep squat while holding a barbell, emphasizing inner thighs and glutes.

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Barbell Sumo Squat instructions

Step-by-step instructions

Position yourself over the barbell so that it's right above the middle of your feet.

Bend your knees and grab the barbell with your hands about shoulder-width apart.

Push your hips back and stand up, straightening your knees and hips, and lift the barbell.

Keep your chest up, your back straight, and your knees pushed out to the sides.

Lower yourself down by bending your knees and pushing your hips back, then stand back up and repeat the movement.

Position yourself over the barbell so that it's right above the middle of your feet.

Bend your knees and grab the barbell with your hands about shoulder-width apart.

Push your hips back and stand up, straightening your knees and hips, and lift the barbell.

Keep your chest up, your back straight, and your knees pushed out to the sides.

Lower yourself down by bending your knees and pushing your hips back, then stand back up and repeat the movement.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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