Strength

Barbell Sumo Squat

Barbell Sumo Squat is a potent lower body exercise targeting thighs and hips, also benefiting buttocks, hamstrings, and core. It involves a wider-than-shoulder stance deep squat while holding a barbell, emphasizing inner thighs and glutes.
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Barbell Sumo Squat instructions
Step-by-step instructions
1
Position yourself over the barbell so that it's right above the middle of your feet.
2
Bend your knees and grab the barbell with your hands about shoulder-width apart.
3
Push your hips back and stand up, straightening your knees and hips, and lift the barbell.
4
Keep your chest up, your back straight, and your knees pushed out to the sides.
5
Lower yourself down by bending your knees and pushing your hips back, then stand back up and repeat the movement.
Position yourself over the barbell so that it's right above the middle of your feet.
Bend your knees and grab the barbell with your hands about shoulder-width apart.
Push your hips back and stand up, straightening your knees and hips, and lift the barbell.
Keep your chest up, your back straight, and your knees pushed out to the sides.
Lower yourself down by bending your knees and pushing your hips back, then stand back up and repeat the movement.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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