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Exercise guide
Sumo Squat
A barbell squat performed with a wide stance and turned-out toes, emphasizing the glutes and quads.
What this exercise works
- Muscles
- gluteus maximus · quadriceps · erector spinae · gluteus medius · hamstrings
- Goals
- hypertrophy · strength
- Equipment
- Barbell
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Stand with feet wider than shoulder-width and toes turned out.
- Hold a barbell across your upper back.
- Brace your core and keep your chest up.
- Bend at the hips and knees to lower into a deep squat.
- Drive through your heels to stand back up.
- Repeat for the desired number of reps.
Technique cues and common mistakes
- Push your knees outward in line with your toes.
- Keep the bar path vertical over the middle of your feet.
- Avoid letting your lower back round at the bottom of the squat.