Upper Legs Exercise · Smith Machine

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Smith Sumo Squat

Category

Upper Legs

Equipment

Smith Machine

Target

Glutes

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Taking a wide, sumo stance under the Smith bar shifts squat emphasis toward the glutes and adductors, same as a free-weight sumo squat, while the fixed path removes some of the technical demand of controlling a wide-stance bar position. It's worth trying if narrow-stance squats have been the only variation in the program for a while. Push the knees out in line with the toes through the whole rep.

How to Do the Smith Sumo Squat

1. Set the smith machine bar to hip height.
2. Stand with your feet wider than shoulder width, toes pointing outward.
3. Position yourself under the bar, resting it on your upper back and shoulders.
4. Engage your core and keep your chest up as you lower into a squat, pushing your hips back and bending your knees.
5. Lower yourself until your thighs are parallel to the floor, or as low as you can comfortably go.
6. Pause briefly at the bottom, then push through your heels to return to the starting position.
7. Complete your planned set count, emphasizing full range of motion and strong peak contraction in the glutes.

Muscles Worked

The Smith Sumo Squat primarily targets the Glutes, with Quadriceps as the primary synergist muscle group, along with the Hamstrings, Calves.

More Upper Legs Exercises

All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band · Glutes Band Squat Band · Glutes

Equipment Alternatives

Don't have smith machine? These target the same glutes with different equipment.

Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted · Glutes Band Bent-Over Hip Extension Band · Glutes Barbell Clean-Grip Front Squat Barbell · Glutes

FAQ

What muscles does the Smith Sumo Squat work?

The Smith Sumo Squat primarily targets the glutes, with the quadriceps and hamstrings, calves assisting.

What equipment do I need for the Smith Sumo Squat?

The Smith Sumo Squat is done with a smith machine.

What's a good alternative to the Smith Sumo Squat?

If you don't have access to a smith machine, the Arms Apart Circular Toe Touch (male) targets the same glutes using body weight instead.