Workout Labs
LOGIN Sign up for PRO
Return to Exercise Guide

Wide Stance / Sumo Barbell Squat

Primary muscle group: Quadriceps
Equipment: Barbell / EZ-Bar

Warning: This is an exercise which carries some risk. If you have back issues, substitute this exercise for the dumbbell squat or leg press instead


This exercise is best performed inside a squat rack for safety purposes.


Never slouch your back forward as this can cause back injury.


Be cautious about how much weight you use. In case of doubt, use a lighter weight.


  1. Set a barbell on a rack at your shoulder height.
  2. Step under the bar and rest the back of your shoulders against the bar. Do not put the bar on your neck.
  3. Hold on to the bar using an overhand grip so that your palms are facing forward.
  4. Lift the barbell off the rack by pushing up with your legs while straightening your torso.
  5. Step away from the rack and position your legs in a wider than shoulder width position and with your toes slightly pointed out.
  6. Keep your head up and look straight ahead at all times, as looking down will put you off balance.
  7. Ensure your back is straight. This is the start position.
  8. As you inhale, slowly lower the bar by bending your knees while keeping a straight posture with your head up.
  9. Continue down until the angle between you upper legs and calves is slightly less than 90-degrees . As a guide, the front of your knees should be in line with your toes. Do not allow your knees to extend out beyond your toes.
  10. Hold for a count of one.
  11. As you exhale, raise the bar back to the start position, by pushing through your heels as you straighten your legs.
  12. Pause for a count of one.
  13. Repeat.

Related exercises

Try these other exercises targeting the same primary muscle group:

Bodyweight Squat Explosive Jumping Alternating Lunges Machine Hack Squat TRX Suspension Straps Suspended Lunge High Box Jump
Wide Stance / Sumo Barbell Squat

Available with your
WORKOUT PRO membership
Learn More