How to Sumo Barbell Squats

The Sumo Barbell Squat is a variation of the traditional squat that emphasises the inner thighs and glutes. It’s an effective way to build lower body strength and improve flexibility in the hips.

Muscles Worked

• Gluteus Maximus (buttocks)
• Quadriceps (front of the thighs)
• Adductors (inner thighs)
• Hamstrings (back of the thighs)
• Core (abdominals)

Step-by-Step Guide: How to Perform Sumo Barbell Squats

1. Set Up: Stand with your feet wider than shoulder-width apart, holding a barbell across your upper back. Your toes should be pointed slightly outward.
2. Lower into the Squat: Push your hips back and bend your knees to lower into a squat, keeping your chest up and back straight.
3. Hold: Pause briefly at the bottom of the squat, ensuring your knees track over your toes.
4. Press Back Up: Drive through your heels to return to the starting position.
5. Repeat: Perform the desired number of repetitions, focusing on controlled movements and muscle engagement.