Barbell Sumo Squat (Legs)

The barbell Sumo squat is a compound movement which targets mostly the quadricep muscles although the glutes, hamstrings, and calves get plenty of stimulus too. The movement is an alternative to the conventional barbell squat but your feet are both pointed outward rather than straight.

But you can build great size and strength performing the Sumo squat and it’s great for emphasizing and isolating the inner thighs which can be very beneficial for you. Bodybuilders would especially appreciate this, along with anyone who desires to have better quad development.

The Sumo squat is a safe and effective exercise for anyone as long as proper form is used and it’s a great addition to any leg routine.

In this Exercise:

• Target Muscle Group: Quadriceps
• Type: Strength
• Mechanics: Compound
• Equipment: Barbell
• Difficulty: Beginner

Exercise Instructions:

1. Position yourself beneath the barbell so it’s resting on your traps and grip the bar wider than shoulder-width distance apart.
2. Now unrack the barbell while keeping your back straight and stand with your feet wider than shoulder-width distance apart.
3. Then turn your feet outward.
4. Now slowly squat down until your thighs are slightly below parallel to the floor.
5. Drive your legs back up through your heels to the top but don’t lock your knees out.
6. Repeat for the desired number of reps.

Variations & Tips:

• You can also perform the Sumo deadlift which is a great leg exercise similar to the conventional deadlift but with the feet pointed outward and less stress on the lumbar spine.
• Point your feet outward undoubtedly works more of the inner thighs.
• Make sure your back is straight to prevent lower back injury.
• Keep your feet positioned pretty wide to keep strain off the knees.
• The Sumo squat also works the glutes, hamstrings, and calves.

Watch: How to do the barbell Sumo squat