Barbell sumo squat

Barbell, squat rack

Also called high bar sumo squat, wide stance squat

With a barbell on your upper back and a wide stance, toes turned out, squat down between your legs and stand back up.

Movement

Main movers get full credit for a set, helpers half.

Lower body

Scores 1-5 averaged over sources. Tap a rating for the claims behind it. Claims are our summaries of the linked sources, fact-checked by AI.

Muscle growth higher is better4.0
Very good; among the better picks for the muscle. 2 sources.
- 4/5 Sitting back and down with knees and toes out, to just below parallel, shifts work to glutes and stretches adductors. Renaissance Periodization, Top 5 Glute Exercises For Muscle Growth @ 17:22videoExpert opinion2025checked by AI
- 4/5 Wide stance, knees out, deep paused reps keep glutes working, letting advanced lifters get more internal load with less weight. Renaissance Periodization, Grow Your Glutes With These Effective Science-Based Exercises @ 2:02videoExpert opinion2024checked by AI