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
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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