Barbell Sumo Squat

oec:barbell-sumo-squat

A wide-stance back squat variation that heavily targets the glutes, adductors, and quadriceps while allowing a more upright torso.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Sumo Squat, Barbell Sumo Back Squat, Wide-Stance Barbell Squat, Sumo Back Squat, Sumo Squats

How to do it

Set the barbell in a rack at mid-chest level.
Step under the barbell, resting it across your upper back, and grip the bar firmly outside shoulder width.
Unrack the bar and take one to two controlled steps back.
Assume a wide stance clearly beyond shoulder width, pointing your toes outward at approximately 30 to 45 degrees.
Brace your core, keep your chest upright, and align your knees with the angle of your toes.

Take a deep breath into your abdomen, brace your trunk, and begin the descent by sitting your hips down while pushing your knees outward.
Lower under control until your thighs reach at least parallel to the floor, maintaining a neutral spine.
Drive through your mid-foot and heel, pressing the floor apart to ascend.
Complete the repetition by extending the hips and knees to a fully upright standing position.

Inhale deeply and brace your core before initiating the descent, holding the air through the bottom turn and exhaling as you complete the ascent.

Knees caving inward during the ascent.: Actively push your knees outward in line with your angled toes throughout the entire movement.
Stance too wide to achieve full depth safely.: Bring your feet slightly closer until you can reach parallel without hip joint discomfort or knee collapse.
Excessive forward torso pitch.: Keep your chest high and drive your back up into the bar as you reverse out of the bottom.

This record: CC-BY-SA-4.0.