Wide Stance / Sumo Barbell Squats
- Set a barbell on a rack at your shoulder height.
- Step under the bar and rest the back of your shoulders against the bar. Do not put the bar on your neck.
- Hold on to the bar using an overhand grip so that your palms are facing forward.
- Lift the barbell off the rack by pushing up with your legs while straightening your torso.
- Step away from the rack and position your legs in a wider than shoulder width position and with your toes slightly pointed out.
- Keep your head up and look straight ahead at all times, as looking down will put you off balance.
- Ensure your back is straight. This is the start position.
- As you inhale, slowly lower the bar by bending your knees while keeping a straight posture with your head up.
- 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.
- Hold for a count of one.
- As you exhale, raise the bar back to the start position, by pushing through your heels as you straighten your legs.
- Pause for a count of one.
Related exercises to discover
Wide stance / sumo barbell squats is a gym work out exercise that targets quadriceps and also involves abs and calves and glutes & hip flexors and hamstrings. Refer to the illustration and instructions above for how to perform this exercise correctly. Cardio – running / jogging / treadmill, seated machine leg extensions and frog jumps are related exercise that target the same muscle groups as wide stance / sumo barbell squats. Visit our directory for more exercises.
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