About this exercise
The barbell wide squat uses a wider-than-shoulder-width stance to place greater emphasis on the inner thighs and glutes while still heavily loading the quadriceps, making it a useful variation for targeting the adductors.
Barbell Sumo Squat
Step by step instructions, muscle activation and variants for the Barbell Sumo Squat.
MediumQuadriceps
How to Perform
- Position the barbell across your upper traps and unrack it, standing with feet wider than shoulder-width and toes pointed outward
- Keep your chest up and core braced throughout the movement
- Initiate the squat by pushing your knees out in line with your toes as you lower your hips
- Descend until your thighs are at least parallel to the floor
- Drive through your heels to press back up to the starting position
- Keep the barbell stable and your back neutral throughout
- Repeat for the desired number of reps
Muscle Activation
Primary
Quadriceps
Secondary
GlutesCalvesInner thighs
Common Mistakes
Common mistakes content is coming soon.
About the Barbell Sumo Squat
The Barbell Sumo Squat is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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