Sumo Squat (Barbell)

A barbell squat variation with feet positioned very wide and toes pointed outward, emphasizing quadriceps and inner thigh development.

Instructions

1. Position yourself under a barbell in a squat rack with the bar across your upper shoulders and rear delts.
2. Stand with your feet positioned wider than shoulder-width apart, approximately 1.5 times your normal squat width.
3. Point your toes outward at approximately 45 degrees or slightly less based on comfort.
4. Keep your chest up, shoulders back, and core engaged throughout the movement.
5. Maintain a neutral spine position.
6. Descend by bending at the hips and knees simultaneously in a controlled manner.
7. Lower yourself until your thighs are parallel to the ground or slightly deeper if mobility allows.
8. Keep your weight distributed across your entire foot, with emphasis on your heels and mid-foot.
9. Drive through your feet and extend your hips and knees to return to the starting position.
10. Exhale as you press upward, inhale as you descend.

Tips

• The wide stance reduces stress on the lower back and allows greater quadriceps engagement.
• Ensure your knees track in the same direction as your toes to prevent knee strain.
• Keep an upright torso position by engaging your core and upper back.
• This variation is excellent for lifters with shorter torsos or longer femurs.
• Focus on driving through your heels to engage your glutes and quadriceps.
• Progress load gradually while maintaining perfect form throughout the movement.
• Sumo squats typically allow for heavier loads compared to narrow-stance squats.
• This variation emphasizes adductor strength and hip mobility development.