Barbell Front Squat Sumo

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The barbell front squat sumo workout is a great exercise for targeting the quadriceps.

By placing the barbell in front of the body, it forces the quads to work harder.

This exercise primarily engages the quads, while also activating the glutes and hamstrings.

It is important to maintain proper form and gradually increase weight to avoid straining other muscles.

Position your feet wider than shoulder-width apart, toes pointing outwards.
Place the barbell on the front of your shoulders, gripping it with your hands close to your shoulders.
Engage your core and keep your chest up as you lower your body down into a squat, bending at the knees and hips.
Continue descending until your thighs are parallel to the ground, or as low as you can comfortably go.
Push through your heels and extend your legs, returning to the starting position.
Repeat the squat motion for the desired number of repetitions.
Once you have completed the desired number of repetitions, carefully lower the barbell back to the starting position.

Position the barbell on the front of your shoulders, resting it comfortably with a grip slightly wider than shoulder-width apart. Keep your elbows high and chest up, engaging your core for stability.
Take a wide stance with your feet turned out at a 45-degree angle, wider than your shoulders. This sumo stance allows for greater activation of your quads and targets the inner thigh muscles, giving you a powerful base.
As you descend into the squat, focus on pushing your knees outwards, tracking in line with your toes. This movement engages your quads even more, helping you build strength and stability in this muscle group.
Keep your weight centered over your midfoot, ensuring that your heels stay firmly planted on the ground throughout the movement. This helps maintain balance and prevents excessive strain on your knees.
As you drive back up to the starting position, think about pushing through your heels and squeezing your quads at the top. Visualize your quads working hard to lift the weight, and embrace the burn as a sign of progress and growth.