Sumo Squat (Barbell)
Trains the quadriceps, with help from the hamstrings and glutes. You need a barbell. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Sumo Squat (Barbell)
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a quadriceps exercise that is, there are 16 on the Quadriceps page.
Muscles worked
What Sumo Squat (Barbell) trains
Technique
How to do the Sumo Squat (Barbell)
- Stand with your feet wider than shoulder-width apart and your toes pointed outward at about 45 degrees. Position a barbell across your upper back, gripping it with both hands slightly wider than shoulder-width.
- Keeping your chest up and your back straight, lower your body by bending your knees and pushing your hips back.
- Descend until your thighs are parallel to the floor, keeping your knees tracking in line with your toes.
- Push through your heels to return to the standing position, extending your hips and knees fully. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Keep your knees pushed outward in line with your toes to engage your inner thighs and glutes.
- Keep your torso upright; avoid leaning forward as you descend.
- Breathe in as you lower down and exhale as you drive back up.
- Push through your heels rather than your toes to maximize glute engagement.
Substitutes
Swap Sumo Squat (Barbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Sumo Squat (Barbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.