Barbell Sumo Squat
A wide-stance squat with a barbell across the upper back. It trains the quadriceps and glutes, with the hip adductors contributing to the ascent. The demonstrated stance and outward knee path are less pronounced than in the separate Barbell Plie Squat variation.
- Body part
- Legs: all exercises
- Movement
- Squat: all exercises
- Equipment
- Barbell: all exercises
What it trains
- Gluteus Maximus, Primary, 85%
- Rectus Femoris, Primary, 85%
- Vastus Medialis, Primary, 85%
- Vastus Lateralis, Primary, 85%
- Vastus Intermedius, Primary, 85%
- Adductor Longus, Secondary, 50%
How to perform
Set the bar securely across the upper back, hold it with both hands and take a wide stance with the toes turned outward.
Brace the trunk and bend the hips and knees, following the direction of the feet.
Lower under control through a range in which the feet stay planted and the bar remains stable.
Press through the feet and extend the hips and knees to return to standing.
Tips
Choose a stance and turnout that allow the knees to follow the feet without forcing the hips.
Maintain pressure through the whole foot and keep the bar stable on the upper back.
Use a load and depth you can control without losing trunk position.
Use suitable rack safeties or a qualified spotter when setting up a loaded barbell.
Common mistakes
Letting the knees collapse inward or forcing them beyond the direction of the feet.
Lifting the heels or shifting the load onto the toes.
Bouncing out of the bottom or losing trunk control under the bar.
Related exercises
Variations · 1
Barbell Plie Squat
Stance width and outward knee path differ.
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