Barbell Sumo Squat

Note: This is just a visual reference — it may vary depending on your setup.

Strength Lower body

Lower Body

Muscle Activation

Quadricep · Thighs

90%

Hamstrings

10%

Equipment

Barbell Weight Plate

Setup / Starting Position

Stand with your feet wider than shoulder-width apart, toes pointing outward at a 45-degree angle.
Position a barbell across your upper back, resting on your traps or deltoids.
Hold the barbell with an overhand grip (palms facing forward), hands positioned wider than shoulder-width apart.

Exercise Position

Keep your chest up and shoulders back as you bend your knees and push your hips back to lower your body into a squat.
Lower your body until your thighs are parallel to the ground or as low as comfortable.

Form & Performance

Drive through your heels to stand up, extending your hips and knees simultaneously to return to the starting position.
Keep your chest up and back straight throughout the movement.