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Squat Barbell Intermediate Compound Video

How to do the Barbell Sumo Squats

Primary: Glutes · also works Quads, Hamstrings, Adductors.

Barbell Sumo Squats are a compound strength exercise focused primarily on the glutes and adductors while also engaging the quads and hamstrings. By using a wide-legged stance and a barbell for additional resistance, this exercise targets the lower body muscles effectively, offering a well-rounded workout for building strength and muscle endurance. Especially useful for lifters with limited ankle mobility, the sumo stance minimizes strain on the knees, making it a safer option for many individuals.

Demo video: Barbell Sumo Squats · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Stand with your feet wider than shoulder-width apart and toes pointed out.

  2. 2

    Hold the barbell with both hands in an overhand grip, resting it on your shoulders behind your neck.

  3. 3

    Bend your knees and push your hips back to lower into a squat, keeping your back straight and core tight.

  4. 4

    Lower until your thighs are parallel to the ground, then push through your heels to return to the starting position.

  5. 5

    Repeat for the desired number of repetitions.

Coaching cues

  • Keep your chest lifted throughout the movement to maintain a proper posture.
  • Engage your core muscles to protect your lower back.
  • Drive through your heels rather than your toes to activate your glutes effectively.

Sets, reps and where it fits

Muscle

3–4 × 8–12

rest 60–90 s

Strength

4–5 × 4–6

rest 2–3 min

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: moderate Spine load: high Gym only

Barbell Sumo Squats alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Barbell Back SquatBarbell · intermediate Box SquatBarbell · intermediate Barbell Front SquatBarbell · intermediate ThrusterBarbell · advanced Banded SquatResistance Band · beginner Bodyweight SquatBodyweight · beginner

Frequently asked questions

What muscles does the Barbell Sumo Squats work?

Primary: Glutes. Secondary: Glutes, Quads, Hamstrings, Adductors

How many sets and reps of Barbell Sumo Squats should I do?

For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Barbell Sumo Squats?

Same movement pattern, different equipment: Barbell Back Squat, Box Squat, Barbell Front Squat, Thruster, Banded Squat, Bodyweight Squat.

Is the Barbell Sumo Squats good for beginners?

With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.