Quads · Smith machine · Beginner
How to do Smith Sumo Squat
The smith sumo squat is a lower body exercise performed on a smith machine, targeting the glutes with secondary emphasis on the quadriceps, hamstrings, and calves. The wide stance and guided bar path make it accessible for those developing squat technique and lower body strength.
- Also works
- Hamstrings and Calves
- Equipment
- Smith machine
- Level
- Beginner
- Category
- Legs
How to do Smith Sumo Squat, step by step
- Set up the smith machine with the barbell at hip height.
- Stand with your feet wider than shoulder-width apart, toes pointing outwards.
- Position yourself under the barbell, resting it on your upper back and shoulders.
- Engage your core and keep your chest up as you lower your body down into a squat position, pushing your hips back and bending your knees.
- Lower yourself until your thighs are parallel to the ground, or as low as you can comfortably go.
- Pause for a moment at the bottom, then push through your heels to return to the starting position.
- Repeat for the desired number of repetitions.
Muscles worked
Smith Sumo Squat works your quads and glutes as the main movers, with help from your hamstrings and calves.
Track Smith Sumo Squat in SPLYT
Smith Sumo Squat is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.
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Every smith machine exercise → · The full exercise library →