Smith Sumo Squat
Description
This exercise is a variation of the traditional squat, where the barbell is placed on a Smith machine and the feet are positioned wider than shoulder-width apart in a sumo stance. The movement involves bending the knees and hips to lower the body towards the ground, then pushing through the heels to return to a standing position. This exercise primarily targets the quadriceps, glutes, and hamstrings.
Muscle Group
Equipment Required
Smith Sumo Squat Instructions
- Stand with your feet shoulder-width apart and your toes pointing slightly outward.
- Hold a dumbbell or kettlebell with both hands in front of your body, with your arms extended and your palms facing inward.
- Engage your core and keep your chest lifted as you lower your hips down and back, as if you were sitting into a chair.
- Keep your knees in line with your toes and your weight in your heels.
- Lower until your thighs are parallel to the ground, or as low as you can comfortably go.
- Pause for a moment, then push through your heels to stand back up to the starting position.
- Repeat for the desired number of reps.
Smith Sumo Squat Form & Visual
Smith Sumo Squat Benefits
- Targets multiple muscle groups including quads, glutes, hamstrings, and calves
- Increases lower body strength and power
- Improves balance and stability
- Reduces stress on the lower back compared to traditional barbell squats
- Allows for a wider stance and deeper squat, targeting the inner thighs
Smith Sumo Squat Muscles Worked
- Quadriceps
- Glutes
- Hamstrings
- Adductors
- Erector Spinae
Smith Sumo Squat Variations & Alternatives
- Smith front squat
- Sumo deadlift
- Barbell sumo squat
- Smith machine sumo squat
- Sumo goblet squat
