Barbell Sumo Squat.

Make every rep count.

1. 01

   Set the bar in a rack just below shoulder height and load your weight.

2. 02

   Step under the bar with feet about shoulder-width, then set the bar on your upper back/traps (not your neck). Add padding if needed.

3. 03

   Grip the bar a bit wider than normal, squeeze your shoulder blades back, lift your chest, and brace your core.

4. 04

   Unrack by driving up through your legs with a neutral spine and eyes forward.

5. 05

   Take 1–2 small steps back, then set your sumo stance: feet wider than shoulders, toes turned out.

6. 06

   Squat

7. 07

   Inhale, brace, and lower slowly by bending knees and hips together. Think “sit down between your legs”—hips drop straight down, not forward.

8. 08

   Keep your torso tall (don’t tip forward), knees tracking in line with your toes (don’t let them cave in).

9. 09

   Descend until your thighs are about parallel to the floor (or as low as you can with perfect form).

10. 10

    Stand up

11. 11

    Drive up by pushing through your heels/midfoot (not your toes), keeping your core tight and chest up.

12. 12

    Stand tall without snapping your knees locked out, then repeat.

13. 13

    Key form cues (avoid injury)

14. 14

    Eyes forward—looking down often rounds the back.

15. 15

    Maintain a straight/neutral back throughout (brace abs, chest up, shoulder blades back).

16. 16

    Keep the rep controlled so hips and shoulders rise together.