Barbell Sumo Squat

Quads, Glutes, AdductorsBarbell

A wide-stance barbell squat variation targeting the quads, glutes, and inner thighs. The wide base reduces lower back strain compared to a traditional squat.

How to do it

1Unrack the barbell resting across your upper traps.

2Take a wide stance well outside shoulder width, pointing your toes out at roughly 45 degrees.

3Keep your chest up and squat down until your thighs are parallel to the floor, tracking knees over toes.

4Pause briefly at the bottom while keeping your core tight and chest open.

5Drive through your entire foot to push back up, keeping your knees pushed out.

Common mistakes

Caving your knees inward on the way up, placing dangerous strain on your knees.

Rounding your lower back at the bottom, increasing spinal shear forces.

Letting your heels lift off the floor, shifting your balance forward.

Breathing

Take a deep breath before squatting, hold through the bottom, and exhale as you push past the sticking point.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.