Smith Sumo Chair Squat
Master the Smith Sumo Chair Squat for powerful quads, glutes, and hamstrings. This controlled squat variation uses a wide stance and chair to perfect
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 1 min
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Variations of Smith Sumo Chair Squat
Description
The Smith Sumo Chair Squat is a lower body exercise that primarily targets the quads, but also works the hamstrings and glutes. It is performed using a Smith machine.
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How to do Smith Sumo Chair Squat
- 01Setup
Set up a Smith machine bar to a comfortable height, slightly below shoulder level, and place a sturdy chair or box directly behind you.
- 02Setup
Position your feet in a wide sumo stance, significantly wider than shoulder-width, with your toes pointed out at a 45-degree angle, directly under the bar.
- 03Setup
Unrack the bar, placing it across your upper traps, and stand tall with a neutral spine, engaged core, and chest lifted.
- 04
Inhale deeply and initiate the squat by pushing your hips back and bending your knees, lowering your body until your glutes lightly touch the chair.
- 05
Maintain an upright torso and actively push your knees out, ensuring they track over your toes throughout the descent.
- 06
Exhale as you drive powerfully through your heels and the outer edges of your feet, extending your hips and knees to return to the starting standing position.
Tips
- Actively push your knees out throughout the movement to engage your glutes and maintain proper knee alignment over your toes.
- The chair serves as a depth guide; aim for a light, controlled touch, not a full sit, to maintain constant tension in your muscles.
- Keep your core braced and chest lifted to prevent rounding of the back and support spinal stability throughout the entire squat.
- Focus on driving through your heels and the outside of your feet as you ascend to maximize glute and hamstring activation in the sumo stance.
Common mistakes
- Avoid letting your knees collapse inward during the squat; actively push them out to align with your toes, engaging your glutes more effectively.
- Prevent your lower back from rounding by keeping your chest up and core tight throughout the entire movement, maintaining a neutral spine.
- Do not fully sit and relax on the chair; instead, use it as a depth indicator for a controlled touch-and-go motion to maintain muscular tension.
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Get Ellim — FreeQuestions
Is Smith Sumo Chair Squat good for beginners?
Smith Sumo Chair Squat is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Smith Sumo Chair Squat?
You need Smith machine to perform Smith Sumo Chair Squat. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Smith Sumo Chair Squat?
Actively push your knees out throughout the movement to engage your glutes and maintain proper knee alignment over your toes. The chair serves as a depth guide; aim for a light, controlled touch, not a full sit, to maintain constant tension in your muscles. Keep your core braced and chest lifted to prevent rounding of the back and support spinal stability throughout the entire squat. Focus on driving through your heels and the outside of your feet as you ascend to maximize glute and hamstring activation in the sumo stance.
What are common mistakes when doing Smith Sumo Chair Squat?
Avoid letting your knees collapse inward during the squat; actively push them out to align with your toes, engaging your glutes more effectively. Prevent your lower back from rounding by keeping your chest up and core tight throughout the entire movement, maintaining a neutral spine. Do not fully sit and relax on the chair; instead, use it as a depth indicator for a controlled touch-and-go motion to maintain muscular tension.
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Free · iPhone only · Available on the App Store