Sumo Squat

A barbell squat performed with a wide stance and turned-out toes, emphasizing the glutes and quads.

How to do it

1. Stand with feet wider than shoulder-width and toes turned out.
2. Hold a barbell across your upper back.
3. Brace your core and keep your chest up.
4. Bend at the hips and knees to lower into a deep squat.
5. Drive through your heels to stand back up.
6. Repeat for the desired number of reps.

Tips

• Push your knees outward in line with your toes.
• Keep the bar path vertical over the middle of your feet.
• Avoid letting your lower back round at the bottom of the squat.

Muscles

Primary: Glutes (max), Quadriceps

Secondary: Erector spinae, Glutes (medius), Hamstrings