Movement overview

The Barbell Sumo Squat is a compound lower body exercise that targets the quadriceps, hamstrings, glutes, and adductors. It involves a wide stance with feet turned outwards, which emphasizes the inner thighs and glutes more than a traditional squat. This exercise also engages the core for stabilization.

Step-by-step cues

1. Position a barbell on your upper back, resting it comfortably across your shoulders. Ensure your grip is slightly wider than shoulder-width.
2. Stand with your feet wider than shoulder-width apart, toes pointing out at about a 30-degree angle.
3. Engage your core and keep your chest up as you begin to lower your body by bending at the hips and knees.
4. Descend until your thighs are parallel to the ground or slightly below while keeping your knees aligned with your toes.
5. Push through your heels to return to the starting position, fully extending your hips and knees.
6. Repeat for the desired number of repetitions, maintaining control throughout the movement.

Technical tips

• Keep your back straight and chest lifted to avoid rounding your spine.
• Ensure that your knees track over your toes to prevent knee strain.
• Focus on pushing through your heels to engage the glutes effectively.
• Maintain a tight core throughout the exercise for better balance and support.
• Start with a lighter weight to master form before progressing to heavier loads.
• Use a mirror or spotter to check form and alignment during the exercise.