How To Do Barbell Sumo Squat

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 Squats are a lifter's favorite exercise. They are thought to be the most effective exercises for gaining muscle and bulk. They work every muscle in your legs and your core at the same time. It is, without a doubt, the ideal lower-body workout. What if we told you there was a method to make the squat even better?

You may improve your leg workouts by using a sumo squat, which turns an already excellent lower body exercise into something much better. Sit tight and we'll fill you in on everything you need to know.

How To Do Barbell Sumo Squat


This is the first question we must address. Thankfully, it's a simple question to answer. A sumo squat is a variation of the standard squat in which your feet are broader than usual. This has a number of advantages and modifies the muscles that are targeted during the activity.

A sumo squat is still a squat at its core, thus it's a complex exercise that engages quadriceps, hamstrings, glutes, core, and other accessory muscles in the same way that a regular squat does. Sumo squats also work your adductors and hip flexors on top of all of this.


Your first query, of course, must be about the distinctions between sumo squats and ordinary squats. There isn't much, to tell you the truth. Nonetheless, there are a few significant differences that help sumos stand out from a standard squat.

Sumo squats, for starters, are a great way to target your inner thigh adductors. When you push the weight back up, your thighs must travel inwards since your legs are splayed out more than in a traditional squat. In a nutshell, your legs must employ more of your adductors than in a regular squat.

They place a greater emphasis on glute muscles that you may not use very often. The gluteus medius and minimus, in particular. Both of these muscle groups are found around your hip bones, rather than in your back, as you would believe.

In comparison to a regular squat, the sumo squat puts more strain on your balance. This is more reliant on your own core strength, and it may be tough simply because your body isn't used to the posture and requires more stability to avoid rocking back and forth.

Finally, and clearly, when executing this exercise, your foot position changes dramatically. Unlike a regular squat, this exercise requires your feet to be broader than shoulder width.


The most significant advantage of sumo squats is that they are a terrific workout for your inner thighs, particularly the adductor muscles. In the long term, working on this muscle group can really aid you with standard squat variants. As a result, sumo squats are a fantastic complement to lower-body workouts.

Another advantage of this workout is the unexpected challenge it will provide your core muscles. Because of the posture you must take throughout this exercise, your core will be activated more than during a traditional squat. It's a terrific approach to strengthen your abs if your regular squat practice or ab workout isn't doing the trick.

The sumo squat is a compound movement as well as a general functional activity, similar to a traditional squat. Because you'll be performing the same motions, it hits a number of muscle groups that you'll employ in everyday tasks. To pick up a hefty thing, for example, you usually kneel down.

This style of squat is also ideal for those of you tall lifters. The sumo squat is said to be more comfortable for taller persons since the wider stance allows for more range of motion.


You'll need a few things before you begin. A barbell and a squat rack, to be precise. We recommend starting with just the bar and gradually increasing the weight as you gain confidence.

Approach and get under the bar loaded into the squat rack like you would for a normal squat, gripping it with an overhand grip.

Now you must adjust to a wide stance, which is the most important stage in performing a correct sumo squat. Turn your toes outward at a 45-degree angle and spread your feet wider than shoulder-width apart.

After then, take a deep breath and lower yourself down as if you were doing a squat. To avoid a lower back injury, make sure you're pulling your hips back, maintaining your core tight, knees forward, and your back straight throughout the exercise.

Exhale and push through with your heels once your thighs are parallel to the floor. Return to the starting position by slowly and steadily rising. Before beginning the next iteration, pause for a moment.


After that, take a deep breath and squat down. To avoid a lower back injury, make sure you're pulling your hips back while maintaining your core tight, knees forward, and back straight.

Exhale as you push through with your heels once your thighs are parallel to the floor. Return to your starting position by rising gently and gradually. Before beginning the next iteration, take a minute to pause.


When squatting or even deadlifting, another common mistake is to round your back. When your core can't sustain the weight you're trying to lift, your back tries to compensate by rounding up. Reduce the weight and start including ab workouts into your routines if you find yourself rounding your back during squats.

Another common mistake is for people to lean too far forward during a squat. This is most commonly caused by tight hips, although it can also be caused by tight calves. This is a problem that can take some time to address because it necessitates stretching your hips and strengthening your calf muscles.


The sumo squat, like many other exercises, has variations that can help you target certain regions or provide you a greater challenge during a workout. If you want to spice things up or increase the intensity, try these!


Before beginning barbell sumo squats, we strongly advise beginners to try this version. The reason for this is because the movement might be difficult at times, and it's critical to get the form right before loading the big plates.

All you have to do for this exercise is follow the same instructions we did for sumo squats, but without the barbell.

If you want to add an extra core workout to this exercise, rotate your torso once you've lowered yourself down. Slow down during the entire exercise if you want to work your legs even more. This will increase the amount of time your leg muscles are under tension, which will encourage you to do more.


If you want to get a really good bodyweight workout, you should attempt the sumo squat jack. As you might have guessed, you'll be doing a jumping jack while doing sumo squats in this exercise. In between sets, it might be a fantastic way to gain some extra cardio.

All you have to do for this workout is spring upwards and do a jumping jack when you come up from the squat. Then, when you're ready, return to your sumo squat stance.


As many lifters are aware, when it comes to weight training, there are three basic objectives to aim towards. Strength, hypertrophy, and muscle endurance are the three objectives. The amount of weight and reps you should include in your sets will be determined by the target you're aiming for.

Sumo squats can be done in a variety of ways, so you can simply tailor the workout to your specific needs. We've put together some routine suggestions to help you get started.


Muscle hypertrophy, in case you didn't know, is when you try to increase the overall mass and size of your muscles. Bodybuilders frequently engage in this type of training. Workouts are no longer the sole thing you'll need to promote hypertrophy. It's critical to eat well and improve your protein consumption, which you may do with the help of a protein powder like Whey-ISO.

Anyway, if you're seeking to increase muscular growth, here's what we recommend for a workout:

  • To get your muscles warmed up, start with bodyweight sumo squats. To get started, perform three to five sets of ten reps. After that, we can begin to add weight to promote hypertrophy.
  • You should then perform barbell sumo squats. When selecting how much weight to use, make sure it's heavy enough that you're exhausted by the time you've completed 10 reps. Typically, this will be a moderate to large quantity of weight. Perform 3 to 5 sets of this workout.
  • Finally, you'll execute goblet sumo squats or dumbbell sumo squats with a dumbbell. We'll do a cooldown set after all of that heavy lifting to ensure that your muscles are still stimulated but not fatigued. As a result, for this workout, you'll want to use a light to moderate weight. After three sets of this exercise, you'll be almost done with this regimen.
  • You'll need to stretch for the final section of this routine. Don't forget to stretch after a hard workout; it's important for proper muscle recovery. To keep your hips open, try stretches like butterflies or pigeon positions.


Powerlifters, for example, will train in this manner. When training for hypertrophy, your rep range will be lower, and you'll be using heavier weights. You'll still see some muscle growth with this form of training, but you'll see more gains in terms of how much you can lift during these exercises overall.

Here's a strength-training routine for you to try:

  • You'll need to conduct some light exercises to ensure that your muscles are fully warmed up before doing this type of training. With a moderate amount of weight, we recommend practicing dumbbell or goblet sumo squats. If you don't have access to dumbbells, you can use a barbell sumo squat instead. Perform three sets of this workout.
  • Now we get down to business. We choose barbell sumo squats for this phase since you can put the highest weight on this exercise. You'll want to use a weight that's heavy enough that you can only accomplish 3-5 reps. After that, repeat the process for 3 to 5 sets. Remember to take at least a minute of rest between sets to allow your muscles to recuperate.
  • Your muscles will need some time to calm down and recover after all of that. We recommend doing some bodyweight sumo squats and stretching afterward.


Endurance training has a place in any weightlifting program. You'll be able to complete more reps and have an easier time throughout your workouts if your muscles don't become weary as quickly. The main disadvantage to this sort of exercise is that you won't notice much muscular growth if you stick with it. However, it is still necessary to work on and should not be overlooked.

Here's a quick routine to get you started:

  • Begin with sumo squats using only your bodyweight. You'll want to do anywhere from 15 to 20 reps for endurance training objectives. Do this for a total of three sets.
  • Now it's time for some sumo squat jacks to amp up the intensity! You'll want to complete this for three sets of 15 to 20 reps, just like the prior workout.
  • We'll finish this workout with more bodyweight sumo squats, but this time with rotations to really target the abs.

Last Word

The sumo squat is a terrific accessory exercise for any leg or lower body day and is certainly one of the top thigh exercises. It's ideal for those wishing to improve their hip muscles while also serving as a great alternative to a traditional squat.

Not only that, but for many lifters, it can really be more comfortable. This exercise is highly recommended for anyone searching for a new lower-body challenge!

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