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Smith Sumo Squat

Smith Sumo Squat

The Smith Sumo Squat is a compound exercise that targets multiple muscle groups, primarily the quadriceps, hamstrings, glutes, and adductors. This exercise is a variation of the traditional squat and is performed using a Smith machine, where the barbell is fixed on vertical guides for added stability. The setup for the Smith Sumo Squat involves standing with your feet wider than shoulder-width apart, toes pointing outward at a 45-degree angle. Grasp the barbell with an overhand grip, placing it across your upper back and shoulders. Ensure that the barbell is secured on the Smith machine at an appropriate height. As you lower your body into the squat position, keep your chest upright, core engaged, and knees tracking in line with your toes. Descend until your thighs are parallel to the ground, or as low as your flexibility allows, without compromising form. Drive through your heels to return to the starting position, maintaining tension in your legs throughout the movement. The Smith Sumo Squat is an excellent exercise for targeting the lower body muscles and improving lower body strength and stability. Additionally, it can help enhance overall squat performance, as it allows for a more controlled and balanced movement pattern. Remember, always start with a weight that allows you to maintain proper form and gradually increase the resistance as you become more comfortable and stronger. Incorporating the Smith Sumo Squat into your workout routine can add variety and diversity to your leg training, helping you achieve your fitness goals.


  • Start by standing straight, with your feet positioned slightly wider than shoulder-width apart.
  • Position a Smith machine barbell on the height of your chest and step underneath it, resting it on your traps.
  • Engage your core and maintain an upright posture throughout the exercise.
  • Bend your knees and lower yourself into a deep squat, ensuring that your thighs are parallel to the ground.
  • Keep your back straight and your chest lifted as you perform the squat.
  • As you reach the bottom of the squat, push through your heels and extend your legs to return to the starting position.
  • Repeat the movement for the recommended number of repetitions.
  • Remember to control the weight and focus on proper form throughout the exercise.

Tips & Tricks

  • Warm up properly before performing the Smith Sumo Squat to minimize the risk of injury.
  • Focus on your form and technique to ensure proper activation of the targeted muscles.
  • Engage your core muscles throughout the entire exercise for stability and to prevent your lower back from rounding.
  • Control the movement and avoid using momentum or excessive bouncing during the squat.
  • Breathe out as you push up from the squat, and breathe in as you lower down.
  • Vary your foot position to target different areas of the lower body. Wider stance targets the inner thighs more, while a narrower stance targets the quadriceps.
  • Gradually increase the weight lifted to continue challenging your muscles and promote progress.
  • Combine the Smith Sumo Squat with other lower body exercises to create a well-rounded leg workout.
  • Proper nutrition and sufficient protein intake are crucial for muscle recovery and growth, so pay attention to your diet.
  • Listen to your body and take rest days when needed to allow for adequate rest and recovery.


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