Smith Sumo Squat

Smith Sumo Squat


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

  1. Stand with your feet shoulder-width apart and your toes pointing slightly outward.
  2. Hold a dumbbell or kettlebell with both hands in front of your body, with your arms extended and your palms facing inward.
  3. Engage your core and keep your chest lifted as you lower your hips down and back, as if you were sitting into a chair.
  4. Keep your knees in line with your toes and your weight in your heels.
  5. Lower until your thighs are parallel to the ground, or as low as you can comfortably go.
  6. Pause for a moment, then push through your heels to stand back up to the starting position.
  7. Repeat for the desired number of reps.

Smith Sumo Squat Form & Visual

Smith Sumo Squat

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