Smith Sumo Squat

Muscles worked

Setup

1. Position the Smith machine bar at shoulder height and step under it, resting the bar across your upper traps.
2. Place your feet significantly wider than shoulder-width apart with your toes pointed outward at a 45-degree angle.
3. Unrack the bar and position your feet slightly in front of the bar path to allow for a more upright torso during the descent.
4. Engage your core and maintain a neutral spine with your gaze fixed forward.

How to do it

1. Inhale and lower your hips by bending at the knees and hips, ensuring your knees track directly in line with your toes.
2. Descend until your thighs are at least parallel to the floor, or as deep as your mobility allows without rounding your lower back.
3. Exhale and drive through your heels to return to the starting position, focusing on pushing the floor away.
4. Maintain a controlled 3-second lowering phase and a powerful 1-second ascent, squeezing the glutes at the top.

Form checklist

• Keep your knees pushed out; do not let them cave inward toward the midline.
• Maintain an upright chest and avoid leaning too far forward.
• Keep your heels glued to the floor throughout the entire range of motion.
• Ensure your pelvis stays neutral to avoid 'butt wink' at the bottom of the squat.

Pro tips

• Focus on 'spreading the floor' with your feet as you descend to maximize adductor and glute medius engagement.
• Pause for one second at the bottom of the rep to eliminate momentum and force the muscles to work harder from a dead stop.

Make it harder

• Add a 1.5-rep style: go all the way down, come halfway up, go back to the bottom, and then stand all the way up.
• Incorporate a 4-5 second slow eccentric (lowering) phase to increase time under tension and metabolic stress.

Frequently asked

What muscles does the smith sumo squat work?

The smith sumo squat primarily targets the glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the smith sumo squat?

The smith sumo squat uses smith machine.

Is the smith sumo squat good for beginners?

The smith sumo squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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