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Exercise Benefits With Proper Form & Technique

Sumo Squat With Barbell

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muscles:QuadricepsMuscle, HamstringsMuscle, AdductorsMuscle, GlutesMuscle
synergists:Lower BackMuscle, AbductorsMuscle
optional:Squat Rack / Squat Stand
fitness level:Hard
exercise type:Strength
Variations available (31)
Starting PositionExecution

General And Specifics

  • if you want to use more weight, use a squat stand

Starting Position

  • place the barbell on your upper back
  • pull back the bladebones and push out the chest
  • stand up with a bit wider than shoulder width opened legs
  • the feet are turned out a bit
  • angle the legs a bit to preserve the knee joints
  • keep your back straight while you work out
  • look ahead

Correct Execution

  • bend your knees in a controlled motion until they are parallel to the ground
  • push out the bottom backwards and go into a slight hollow-back while you tilt the upper body forward a little
  • the knees point into the same direction like the tiptoes and do not protrude them during the bending (to preserve the joints)
  • your hands hold the barbell stable
  • put pressure on your heels and come back to the starting position without momentum
  • repeat the barbell exercise several times