If you want to build a strong and toned lower body, the sumo squat with bar is one of the best exercises you can do. This compound movement targets your glutes, quads, hamstrings, and inner thighs, helping you to develop a well-rounded physique and improve your overall athletic performance.
What Is the Sumo Squat With Bar?
The sumo squat with bar is a variation of the traditional squat that involves using a wider stance and holding a barbell across your shoulders. To perform the exercise, stand with your feet wider than shoulder-width apart and turn your toes outwards at a 45-degree angle. Hold the barbell with an overhand grip and rest it on your traps, keeping your elbows pointed down and your chest up.
Benefits of Sumo Squat With Bar
Sumo squats with bar are a highly effective exercise for building lower body strength and size. Some of the key benefits of this exercise include:
- Increased glute activation: The wide stance and deep squat position of the sumo squat with bar put a greater emphasis on your glutes than traditional squats.
- Improved hip mobility: The sumo squat with bar requires a significant amount of hip mobility, which can help to improve your range of motion and reduce the risk of injury.
- Enhanced lower body power: The sumo squat with bar is a compound exercise that targets multiple muscle groups, helping to improve your overall lower body strength and power.
- Greater calorie burn: Because the sumo squat with bar engages so many large muscle groups, it is a highly effective calorie-burning exercise that can help you to lose weight and improve your body composition.
How to Perform Sumo Squat With Bar
Now that you know the benefits of the sumo squat with bar, let's take a closer look at how to perform the exercise:
- Start by standing with your feet wider than shoulder-width apart and your toes turned outwards at a 45-degree angle.
- Hold the barbell with an overhand grip and rest it on your traps.
- Keeping your chest up and your core engaged, lower yourself down into a deep squat position, making sure to keep your knees in line with your toes.
- Pause for a moment at the bottom of the squat, then push back up through your heels to return to the starting position.
- Repeat for the desired number of reps.
Tips for Proper Form
While the sumo squat with bar is a highly effective exercise, it is important to maintain proper form to avoid injury and maximize your results. Here are some tips to help you perform the exercise with proper form:
- Keep your chest up and your core engaged throughout the exercise to maintain a neutral spine.
- Make sure to keep your knees in line with your toes to avoid placing undue stress on your knees.
- Lower yourself down as far as you can while maintaining proper form.
- Push through your heels to return to the starting position.
- Perform the exercise in a slow and controlled manner, focusing on the movement and muscle activation.
Variations of Sumo Squat With Bar
If you want to add some variety to your sumo squat routine, here are some variations you can try:
- Sumo squat with dumbbells or kettlebells
- Sumo squat with resistance bands
- Sumo jump squat with bar
- Sumo squat with pulse
Incorporating Sumo Squat With Bar Into Your Workout Routine
If you want to incorporate sumo squats with bar into your workout routine, try performing 3-4 sets of 8-12 reps, with a rest period of 1-2 minutes between sets. You can also combine sumo squats with other lower body exercises, such as lunges, deadlifts, and leg presses, for a complete lower body workout.
The Bottom Line
The sumo squat with bar is a highly effective exercise for building lower body strength and size. By incorporating this exercise into your workout routine, you can help to develop a well-rounded physique, improve your athletic performance, and achieve your fitness goals.