Barbell Sumo Squat

Exercise / Hip, Leg

Barbell Sumo Squat

The barbell sumo squat is a compound exercise that primarily targets the muscles in the lower body, including the quadriceps, hamstrings, glutes, and inner thighs. It can help develop lower body strength, increase muscle mass, improve functional movement, and contribute to better athletic performance.

How To do:

Barbell Sumo Squat

  1. Start by standing with your feet wider than shoulder-width apart, toes pointing outwards at an angle of around 45 degrees. Place a barbell on the back of your shoulders, gripping it with an overhand grip, slightly wider than shoulder-width apart.
  2. Keep your chest up, core engaged, and maintain a straight back throughout the exercise.
  3. Begin the movement by bending at the knees and hips, lowering your body down into a squatting position. Make sure your knees track in line with your toes as you descend.
  4. Continue descending until your thighs are parallel to the ground or as low as your flexibility allows, while maintaining good form.
  5. Pause for a brief moment at the bottom of the squat and then push through your heels, driving your body back up to the starting position. Keep your knees in line with your toes as you rise.
  6. Repeat the movement for the desired number of repetitions.

Important tips and considerations:

  • It’s crucial to maintain proper form throughout the exercise to avoid injury. Keep your back straight, chest up, and avoid rounding your lower back.
  • Ensure that your knees are in line with your toes and don’t collapse inward during the movement.
  • Start with a lighter weight to get comfortable with the movement pattern, and gradually increase the load as your strength and form improve.
  • Use a squat rack or have a spotter present to assist you with loading and unloading the barbell, especially when using heavier weights.
  • As with any exercise, warm up adequately before attempting the barbell sumo squat, and listen to your body. If you experience pain or discomfort, stop the exercise and consult a fitness professional.

Barbell Sumo Squat – Benefits

Lower body muscle development: The barbell sumo squat targets multiple muscle groups in the lower body, including the quadriceps, hamstrings, glutes, and inner thighs. By incorporating this exercise into your routine, you can effectively strengthen and develop these muscles, contributing to overall leg and lower body strength.

Increased strength and power: As a compound exercise, the barbell sumo squat engages multiple muscle groups simultaneously. This leads to improved overall strength and power, as you are required to generate force from your lower body to lift the weight.

Improved functional movement: Sumo squats mimic movements that are common in daily life, such as bending, lifting, and lowering objects. By performing this exercise, you can enhance your ability to perform these movements more efficiently and with better form, leading to improved functional strength.

Core stabilization: The barbell sumo squat also engages your core muscles, including the abdominals and lower back, to stabilize your body during the movement. This helps improve core strength and stability, which is essential for maintaining proper posture and reducing the risk of injury.

Increased calorie burn and fat loss: Squats are known for being a highly demanding exercise that can help burn a significant amount of calories. By incorporating the barbell sumo squat into your routine, you can increase your overall calorie expenditure, which may contribute to fat loss and weight management goals.

Improved flexibility and mobility: The wide stance in the sumo squat requires a good range of motion in the hips, promoting flexibility and mobility in that area. Regular practice of sumo squats can help improve your hip flexibility and contribute to better overall mobility.

Barbell Sumo Squat Muscles – Worked

The barbell sumo squat primarily targets the muscles in the lower body, particularly the quadriceps, hamstrings, glutes, and inner thighs.

Target - Quadriceps
Synergists - Gluteus Maximus
Synergists - Adductor Magnus
Synergists - Adductor Longus
Synergists - Adductor Brevis
Synergists - Gracilis
Synergists - Pectineus
Synergists - Soleus
Stabilizers - Erector Spinae
Dynamic Stabilizers - Hamstrings
Dynamic Stabilizers - Gastrocnemius
Antagonist Stabilizers - Rectus Abdominis
sumo squat muscle worked