Sumo-Stance Barbell Squat Guide
- Exercise Type: Compound - engages and works multiple muscle groups at the same time.
- Targeted Muscle Groups:
- primary: quadriceps, hamstring, gluteal
- secondary: adductor, erector spinae
- tertiary: calves
- quaternary: abs
How to perform?
The sumo-stance barbell squat is a compound exercise that primarily targets the quadriceps, with secondary activation of the glutes, adductors, erector spinae, and hamstrings. The exercise is performed with a wide stance and the toes pointed outward, with the barbell placed on the upper traps. The movement involves descending into a deep squat while keeping the knees in line with the toes, and then pushing back up to the starting position. The calves and abdominals also provide some stabilization during the movement. This exercise can be effective for building lower body strength and size, and is commonly used by powerlifters and bodybuilders.
Variations
ATG Squat
compoundBulgarian Split Squats
compoundClose-Stance Barbell Squat
compoundFront Barbell Squat
compoundHack Squat
compoundHeel-Elevated Front Squat
compoundHigh Bar Squat
compoundPause Squat
compoundReverse Hack Squat
compoundSafety Bar Close-Stance Squat
compoundSmith Machine Bulgarian Split Squat
compoundSmith Machine Squat
compoundSquat
compoundSquat with Core Twist
compoundPit Shark Squat
compound
Similar Exercises
Alternating Lunges
compoundBarbell Glute Bridge
compoundBlock Deadlift
compoundBodyweight Booty Donkey Glute Kicks With Pulses
compoundCable Romanian Deadlifts
compoundDeadlift
compoundDeficit Deadlifts
compoundDumbbell Sumo Squats
compoundFront Loaded Cable Squat
compoundFront Rack Reverse Lunge
compoundHip Thrust
compoundJump squat with pulse
compoundKettlebell Deadlift
compoundLeg Press
compoundLeg Press with Resistance Bands
compoundLunges
compoundNautilus Chest Press
compoundPause Deadlift
compoundPlank to jump squat
compoundPoliquin Step-Up
compoundRack Pulls
compoundReverse Hyper Extensions
compoundRomanian deadlift (Stiff Legged Barbell Deadlift)
compoundRowing-Machine Hip Thrust
compoundSide Push-Ups
compoundSingle-Leg Kettlebell Deadlift
compoundSingle Leg Press
compoundSissy Squats
compoundSmith machine deadlift
compoundSmith machine front squat
compoundSmith Machine Lunges
compoundSmith Machine Stiffed Leg Deadlift (RDL)
compoundSquat Jumps
compoundSquat Static Holds
compoundStep ups
compoundSumo Deadlift
compoundWalking Barbell Lunge
compoundWalking Dumbbell Lunge
compoundWeighted Sissy Squats
compoundBanded Bent Over Glute Kickbacks with Hold
isolationBanded Booty Donkey Glute Kicks With Pulses
isolationBanded Kneeling Glute Kickbacks with Hold
isolationBent Over Standing Cable Kickback
isolationBodyweight Kneeling Glute Kickbacks with Hold
isolationBodyweight Standing Glute Kickback
isolationBodyweight Standing Glute Kickback with Hold
isolationBooty Bodyweight Donkey Glute Kicks
isolationBooty Bodyweight Donkey Glute Kicks with Hold
isolationDumbbell Hamstring Curl
isolationGlute Cable Kick Backs
isolationGlute Kick Backs With Band
isolationGlute Kick Backs With Band with Hold
isolationGlute Machine Kick Backs
isolationKneeling Cable Kickbacks
isolationKneeling Cable Kickbacks with Hold
isolationLeg Lift Circles
isolationLeg Lifts With Cris-Cross Movement
isolationMachine Lying Leg Hamstring Curls
isolationMachine Single Leg Hamstring Curls
isolationQuad Extensions (Leg Extensions)
isolationSeated Leg Hamstring Curl
isolationSeated Single Leg Hamstring Curls
isolationSingle Legged Glute Pushdowns
isolationSingle-Leg Quad Extensions
isolationSquat Hold
isolationSquat Walk
isolationStanding Cable Glute Kickbacks
isolationStanding Cable Glute Kickbacks with Hold
isolationStanding Single Leg Hamstring Curl
isolationBanded Booty Band Donkey Glute Kicks with Hold
isometricBanded Standing Glute Kickback with Hold
isometricBodyweight Bent Over Glute Kickbacks with Hold
isometricPlank Kickbacks
isometricReverse static plank
isometricWall Sits
isometricCycling Machine
cardioJogging-Treadmill
cardioWalking-Treadmill
cardioProwler Sled
plyometric