Barbell Sumo Squat

Learn how to perform barbell sumo squats with video and instructions by SHOCK App trainer, Ashley Steele.

How to Barbell Sumo Squat

Primary Muscles: Legs,  Glutes

Exercise Families: Squat

Equipment: Barbell

Trainer: Ashley Steele


  1. Set the barbell on the squat rack at approximately chin level. Position the body underneath the bar so that it rests comfortably on your shoulders. Place both hands on the bar in an overhand grip (palms facing away from the body) slightly wider than your shoulders.

  2. Standing underneath the barbell with it resting at the peak of your shoulders, keep the chest tall and release the barbell from the rack. Take a small step backward and position both feet wide, further than shoulder-width apart. This is your starting position.

  3. Inhale. Looking straight ahead, bend both hips and knees, ensuring that the knees point toward the toes. Continue bending the knees until your upper legs are parallel with the floor, ensuring that your back remains between a 45- to 90-degree angle to your hips.

  4. Exhale. Drive both feet through the floor and extend your knees straight to return to the starting position. Repeat the barbell squats for the specified amount of time or repetitions.

  5. You should feel this working your core, glutes, hamstrings, and inner and outer thigh muscles.

Alternative Exercises:

Dumbbell Sumo Squat  Bodyweight Squat

Download the SHOCK Women's Fitness App

Leave a comment

Please note, comments must be approved before they are published