QUADRICEPS · BARBELL
How to do the barbell sumo squat
The barbell sumo squat trains your quadriceps, with help from your hamstrings, glutes, adductors. Here is how to do it with good form.
Step by step
- Set the barbell at collarbone height.
- Place your hands evenly over the bar, slightly wider than shoulder level apart.
- Tuck your head under the bar, placing it on your upper back.
- Plant your feet on the floor, take a breath, and unrack the bar.
- Take a couple of steps back.
- Widen your stance as much as possible with your toes pointing out.
- Bring your chest out and take a breath.
- Squat slowly, keeping your heels in contact with the floor.
- Descend until your thighs are parallel to the floor, hold for a moment, and press through your heels, exhaling near the top.
Muscles worked
| Primary | Quadriceps |
|---|---|
| Secondary | Hamstrings, Glutes, Adductors |
| Equipment | Barbell |
Sets and reps
| Strength | 3–5 sets of 3–6 reps, 2–3 min rest |
|---|---|
| Muscle growth | 3–4 sets of 8–12 reps, 1–2 min rest |
| Muscular endurance | 2–3 sets of 15–20 reps, 30–60 s rest |
Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.
Track your progress
Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.
Alternatives for your quadriceps
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