Barbell Sumo Squat

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The barbell Sumo Squat is a compound exercise that targets the Quads and Glutes.

By placing a barbell on your upper back, it adds resistance to the movement.

This exercise primarily engages the Quads and Glutes, while also activating the Hamstrings and Calves.

It is an effective way to build strength and size in the lower body muscles.

Stand with your feet wider than shoulder-width apart, toes pointed slightly outward.
Place a barbell on the floor in front of you, with weights loaded evenly on each side.
Bend at the hips and knees, keeping your back straight, and grip the barbell with an overhand grip slightly wider than shoulder-width apart.
Take a deep breath, brace your core, and lift the barbell off the floor by extending your hips and knees.
Stand tall, keeping your chest up and shoulders back, with the barbell resting against your thighs.
Lower your body by bending at the hips and knees, pushing your hips back and keeping your chest up.
Descend until your thighs are parallel to the floor, or as low as your flexibility allows.
Push through your heels, extend your hips and knees, and return to the starting position.

Position your feet wider than shoulder-width apart, with toes pointing outwards at a slight angle. This wide stance will activate your quads, glutes, and hamstrings to a greater extent, allowing for a more intense workout.
As you lower your body into the squat, focus on pushing your knees outwards, in line with your toes. This movement will engage your inner thigh muscles, enhancing the activation of your quads and glutes. Keep your chest up and maintain a neutral spine throughout the exercise.
When you reach the bottom of the squat, pause for a brief moment to fully engage your muscles before explosively driving through your heels to return to the starting position. This controlled eccentric and concentric motion will maximize the recruitment of your quads and glutes, resulting in greater strength gains.
To further target your quads, consider adding a pause at the top of the movement. Squeeze your quads and glutes at the peak of the squat, emphasizing the contraction and creating an additional challenge for your muscles. This is especially effective for advanced fitness enthusiasts looking to push their limits.
Don’t forget to incorporate progressive overload into your training. Gradually increase the weight on the barbell over time to continuously challenge your muscles and promote growth. Remember, consistency and dedication are key to achieving your fitness goals, so