Quadriceps exercise

Barbell Sumo Squat

How to do the Barbell Sumo Squat with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Start in a traditional squat stance with your feet about shoulder-width apart and toes pointed forward. Take a step to the side with your right foot until your stance is 3–4 feet wide, or wider than hip width. Angle your toes out and away from the center of your body (about 45…
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Illustration showing the Barbell Sumo Squat
Targets

Muscles worked

Quadriceps muscle Quadriceps Primary Glutes muscle Glutes Secondary Hamstrings muscle Hamstrings Secondary Calves muscle Calves Secondary
Gear

Equipment

Barbell Barbell
Technique

How to do the Barbell Sumo Squat

  1. 1 Start in a traditional squat stance with your feet about shoulder-width apart and toes pointed forward.
  2. 2 Take a step to the side with your right foot until your stance is 3–4 feet wide, or wider than hip width.
  3. 3 Angle your toes out and away from the center of your body (about 45 degrees) by laterally rotating at the hip. Make sure your knees are still tracking over your toes.
  4. 4 Move your hips back slightly and bend your knees as you lower your body into a squat position. Draw your tailbone straight down to the floor. Keep your spine neutral, core engaged, and eyes forward throughout the movement.
  5. 5 Lower until your thighs are parallel to the floor.
  6. 6 Pause in the squat position for a few seconds. Then, engaging your glutes, press up to standing, driving up through your heels.