Barbell Sumo Squat – Easy Tutorial For Proper Technique

Barbell Sumo Squat very is a superior physical exercise to build your Quads. Are you searching to maintain exceptional technique and build-up your Quads fast? You should read our step by step guide so that you get going now.

Barbell Sumo Squat Exercise Summary

  • Primary Muscles Worked: Quadriceps
  • Other Muscles (Secondary) Worked: Adductor Magnus, Gluteus Maximus, and Soleus
  • Equipment: Barbell
  • Mechanics Type: Compound
  • Force: Push
  • Utility: Basic

Barbell Sumo Squat Procedure

  • The barbell sumo squat is another name for a wide squat. You will setup the barbell on the same place on your traps.
  • After you un-rack the bar you want to step out into a wide sumo stance. Have your feet pointed slightly out with your knees aligned over your feet.
  • Then squat down moving the bar in a vertical line above the center of your feet.
  • Press back up, once you have reached the bottom. The bottom is where your knees should be higher than your hip joint, or as far as you can go comfortably.
  • Pause at the top, breath, and ensure your core is tight then do it again.

Muscles Used

Target (Agonist)

  • Quadriceps


  • Adductor Magnus
  • Gluteus Maximus
  • Soleus

Dynamic Stabilizers

  • Gastrocnemius
  • Hamstrings


  • Erector Spinae
  • Gracilis
  • Levator Scapulae
  • Pectineus
  • Sartorius
  • Trapezius – Middle
  • Trapezius – Upper
  • Vastus Lateralis

Antagonist Stabilizers

  • Obliques
  • Rectus Abdominis


In order for you to generate the greatest benefits, you should always take advantage of these uncomplicated tips. Additionally, in case you prefer to thwart the probability of injuries, you ought to use these tips.

  • Build Up Your Technique In Advance Of Raising The Weight. getting proper form will certainly support preventing injuries and failure. Quality Form can aid you to grow muscle tissue quicker.
  • Consume Water. You will recover faster and a great deal more energy if you drink water while exercising.
  • Execute The Minimum 3 Of 8-20 Repetitions For Muscle Growth. Now there are several theories regarding how Hypertrophy is induced, most agree with the fact that sets of 60-800f your respective 1RM will result in increased muscle size.
  • To Improve Speed And Power, Bring Up The Rate Of Your Exercise. Continue to keep good form or you might be more suboptimal to personal injury. You ought to reduce the weight to 50 to 60 percent of your 1RM when weightlifting for speed and power. However, you will need to now pause between every repetition.

Get More Bodybuilding Tips Here.

Mistakes to Avoid

You have to avoid these very common issues to ensure solid technique and improve your strength. Likewise, when you steer clear of these issues you will lessen the odds of experiencing an injury.

  • Avoid The Urge To employ bad form. Inappropriate technique might be a fast path to experience a personal injury.
  • Avoid The Urge To Bypass Your Cooldown. You will reduce your healing time frame and lower soreness once you perform a proper cool-down.
  • Stop Trying To Speed Through Your Work Out. Any time you speed through your workout you more likely to use poor form and accidents.

To Avoid More Bodybuilding Mistakes Look Here.

Barbell Sumo Squat Recap

At this point you ought to engage in barbell sumo squat perfectly. Your future phase is to perform barbell sumo squat as an element of your periodic strength training system to grow your Quads.

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