Sumo Squat (Barbell)
Complete guide to Sumo Squat (Barbell). Learn proper form, technique, and execution. Targets Quadriceps — Outer Quad, Inner Quad, Middle Quad. Requires barbell. Step-by-step instructions and expert tips.
How to Perform Sumo Squat (Barbell)
Add the appropriate amount of weight and set the barbell on a squat rack.
Step under the bar so it rests across your upper traps and unrack it.
Stand with your feet wider than shoulder-width apart and toes turned well outward.
Retract your shoulder blades, engage your abs, and take a breath.
Squat down by bending your knees and pushing your hips back until your thighs are at least parallel with the floor.
Drive through your heels to stand back up, squeezing your glutes at the top and exhale.
Repeat for the desired number of repetitions, then rack the bar.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |