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The barbell sumo squat is a powerful lower-body exercise that places extra emphasis on the glutes, adductors, and inner thighs, thanks to its wide stance. It’s a great variation to build strength and address imbalances that standard squats might miss.
If regular squats feel tough on your lower back or hips, sumo squats may feel more natural and comfortable.
Muscles Worked
- Primary: Glutes, quadriceps, adductors
- Secondary: Hamstrings, lower back, calves, core
The wider stance shifts more of the work to your posterior chain and inner thighs, while still hitting your quads hard.
How to Do It (Step-by-Step)
- Set a barbell on your upper traps, as you would for a back squat.
- Take a wide stance with your toes pointed slightly outward.
- Brace your core and keep your chest up.
- Squat down by pushing your hips back and knees out—go as low as your mobility allows.
- Drive through your heels and squeeze your glutes at the top.
💡 Think “spread the floor” with your feet to engage your glutes and stay stable.
Ideal Rep Ranges
| Goal | Reps | Rest |
|---|---|---|
| Strength | 4–6 | 2–3 min |
| Hypertrophy | 8–12 | 60–90 sec |
| Endurance | 12–15+ | 30–60 sec |
Use Auto Progression in Volym to adjust targets and track your strength gains automatically.
Form Tips
- Keep knees out: Don’t let them cave in—push them outward during the descent and ascent.
- Stay upright: A vertical torso helps shift the load to the legs and glutes.
- Go deep—but safely: Only go as low as your mobility and stability allow.
- Don’t bounce: Control the bottom and avoid relying on momentum.
When to Use Sumo Squats
- As a main squat variation on lower body days
- To target the glutes and inner thighs more directly
- As a mobility-friendly alternative to conventional squats
Common Mistakes
- ❌ Feet too narrow, defeating the purpose of the sumo stance
- ❌ Leaning too far forward
- ❌ Not bracing the core, leading to instability
- ❌ Knees collapsing inward
📌 Film a few reps to check your form—small tweaks go a long way.
Get Stronger with Volym
- Track every rep with Workout History
- Use Adaptive Warm-Up Sets to prep for heavy squats
- Stay consistent with Rest Timer to manage recovery
Sumo squats use a wider stance and target more glutes and inner thighs, while regular squats emphasize quads and core slightly more.
Often, yes. The more upright torso angle can reduce spinal load compared to a traditional low-bar back squat.
Absolutely. If it fits your body better and you feel stronger in this stance, it can be your primary squat movement.
It depends on your anatomy and stance. Focus more on control and alignment than arbitrary rules—just don’t let your heels lift.
Use flat shoes or go barefoot for better ground contact and hip engagement.