Barbell Sumo Squat
Wide-stance barbell back squat variation that targets glutes and inner thighs for lower body strength and hypertrophy; uses hip abduction to maintain upright torso and reduce back stress.
About Exercise
Equipment
Barbell, Squat Rack
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Glutes, Adductors, Quads
Secondary Muscles
Hamstrings, Abs, Lower Back
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max
Adductors
8/10Adductor Magnus
Quads
8/10Vastus Lateralis, Vastus Medialis
Hamstrings
5/10Abs
4/10Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
120-180 seconds
How to Perform
Position barbell in squat rack at upper back height. Load evenly, grip wider than shoulders, unrack and step back into wide stance with toes out 30-45 degrees.
- Inhale and brace core, push hips back while bending knees.
- Push knees out tracking over toes, lower until thighs parallel to floor.
- Drive through heels and mid-foot to extend hips and knees.
- Squeeze glutes at top, maintain upright torso and neutral spine.
- Exhale during ascent, keep bar stable on traps.
Coaching Tips
Form Cues
- Knees track over toes
- Chest up, ribs down
- Drive through heels
- Push knees out
- Squeeze glutes top
Breathing
Inhale deeply during descent to brace core; exhale forcefully during ascent.
Tempo
3-1-1
Range of Motion
Lower until thighs parallel to floor or hips below knees if mobility allows; full extension at top without locking knees.
Safety
Safety Notes
- Use safety pins set below lowest position
- Avoid if acute hip or knee pain
- Warm up hips and ankles first
- Start with light weight to master form
Spotting
Use squat rack safeties for solo training; spotter assists from behind for heavy sets by supporting bar if needed.
Common Mistakes
- Knees caving inward
- Excessive forward lean
- Rounding lower back
- Heels lifting off ground
- Incomplete depth
When to Avoid
- Acute knee injuries
- Hip impingement
- Lower back pain with flexion
Flexibility Needed
- Hip external rotation
- Ankle dorsiflexion
- Thoracic extension
Build Up First
- Master basic back squat
- Hip hinge proficiency
- Core bracing technique
Also known as
Wide Stance Squat, Sumo Back Squat, Barbell Wide Squat
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