Glutes
Barbell Sumo Squat
Position the barbell across the upper traps. Stand with feet wider than shoulder-width and toes pointed outward.
- Equipment
- Equipment
- Difficulty
- Advanced
- Focus Area
- Glutes
- Injury risk
- Moderate
Primary muscles
- Gluteus Maximus
- Adductor Magnus
- Quadriceps
Secondary muscles
- Hamstrings
- Erector Spinae
- Core Stabilizers
Target muscles
- legs
How to perform
- 1
Position the barbell across the upper traps.
- 2
Stand with feet wider than shoulder-width and toes pointed outward.
- 3
Brace core and keep chest upright.
- 4
Descend by bending hips and knees, pushing knees out over toes.
- 5
Lower until thighs are at least parallel to the floor.
- 6
Drive through heels and mid-foot to return to standing.
Safety & form
Train smart. Read these notes before adding heavy load.
