About this exercise
The barbell sumo squat uses a wide stance to target the glutes, quads and inner thighs, building lower-body strength and stability.
Barbell sumo squat
Step by step instructions, muscle activation and variants for the Barbell sumo squat.
MediumGlutesQuadriceps
How to Perform
- Position a barbell across your upper back and stand with a wide stance, toes turned out
- Brace your core and keep your chest up
- Bend your knees and push your hips back to lower into a squat, keeping your knees tracking over your toes
- Descend until your thighs are at least parallel to the floor
- Drive through your heels to stand back up
- Squeeze your glutes at the top
- Repeat
Muscle Activation
Primary
GlutesQuadriceps
Secondary
HamstringsInner 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.