Smith Sumo Squat
Strengthen your glutes, quads, and inner thighs with the Smith Sumo Squat. This lower body exercise uses the Smith machine for controlled, effective
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Smith Sumo Squat
Description
A Smith Sumo Squat is a lower body exercise that strengthens the quads, glutes, and hamstrings. You perform the sumo squat on a Smith machine, which helps control the movement.
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How to do Smith Sumo Squat
- 01Setup
Position yourself under the Smith machine bar with a wide stance, feet wider than shoulder-width apart, and toes pointed out at a 45-degree angle.
- 02Setup
Place the bar across your upper trapezius muscles, unrack it by rotating the hooks, and ensure your chest is lifted with a neutral spine.
- 03
Initiate the squat by pushing your hips back and bending your knees, ensuring your knees track outwards in line with your toes.
- 04
Descend until your thighs are parallel to the floor or slightly below, maintaining an upright torso and engagement in your glutes and inner thighs.
- 05
Drive through your heels and the outer edges of your feet, extending your hips and knees to powerfully return to the starting upright position.
- 06
Exhale as you push up and inhale as you descend, keeping your core braced throughout the entire movement.
Tips
- Actively push your knees out throughout the entire movement to maximize glute and adductor engagement and prevent knee collapse.
- Maintain a vertical shin angle as much as possible at the bottom of the squat to place more emphasis on the glutes and inner thighs.
- Keep constant tension on your glutes and inner thighs by avoiding a full lockout of your knees at the very top of the movement.
- Experiment with your foot angle; a slightly wider or narrower toe-out position can alter the specific muscle activation in your glutes and adductors.
Common mistakes
- Knees caving in: Prevent your knees from collapsing inward by consciously driving them outward, aligning them with your toes, especially during the ascent.
- Rounding the lower back: Avoid rounding your spine by keeping your chest high and maintaining a slight arch in your lower back throughout the squat.
- Shallow squat depth: Ensure you squat to at least parallel or slightly below to fully engage your glutes and inner thighs, rather than cutting the range of motion short.
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Get Ellim — FreeQuestions
What muscles does Smith Sumo Squat work?
Smith Sumo Squat primarily targets Gluteus Maximus, Quadriceps. Secondary muscles include Adductor Magnus, Gluteus Medius, Soleus, Tensor Fasciae Latae.
Is Smith Sumo Squat good for beginners?
Smith Sumo 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 Squat?
You need Smith machine to perform Smith Sumo 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 Squat?
Actively push your knees out throughout the entire movement to maximize glute and adductor engagement and prevent knee collapse. Maintain a vertical shin angle as much as possible at the bottom of the squat to place more emphasis on the glutes and inner thighs. Keep constant tension on your glutes and inner thighs by avoiding a full lockout of your knees at the very top of the movement. Experiment with your foot angle; a slightly wider or narrower toe-out position can alter the specific muscle activation in your glutes and adductors.
What are common mistakes when doing Smith Sumo Squat?
Knees caving in: Prevent your knees from collapsing inward by consciously driving them outward, aligning them with your toes, especially during the ascent. Rounding the lower back: Avoid rounding your spine by keeping your chest high and maintaining a slight arch in your lower back throughout the squat. Shallow squat depth: Ensure you squat to at least parallel or slightly below to fully engage your glutes and inner thighs, rather than cutting the range of motion short.
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Free · iPhone only · Available on the App Store