Chair Smith-Machine Sumo Squat
Smith-Machine Sumo Squats using a chair for depth! Build strength and stability in this targeted leg exercise.
The Chair Smith-Machine Sumo Squat is a compound exercise that mainly works the glutes & hips and quads, with help from the hamstrings and core. You'll need: smith machine or weight plates.
Required Equipment
Chair Smith-Machine Sumo Squat Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Hamstrings; Deep Core (transverse abdominis)
Chair Smith-Machine Sumo Squat Variations and Alternatives
How to do the Chair Smith-Machine Sumo Squat
Begin by setting up the Smith machine with an appropriate weight. Ensure that the bar is set at shoulder height.
Stand under the bar with your feet wider than shoulder width apart. Your toes should be pointed slightly outward to adopt a sumo stance.
Bend your knees to lower into a squat position and grab the bar with an overhand grip, positioning it across your shoulders. Make sure your back stays straight and your chest is up.
Rotate the bar to disengage it from the locks and begin the exercise.
Keep your head forward and descend by bending your knees and pushing your hips back as if you're lowering yourself onto a chair.
Lower yourself until your thighs are at least parallel to the ground, ensuring your knees do not travel too far past your toes.
Drive through your heels and extend your legs to lift yourself back up to the starting position.
Complete the desired number of repetitions and then re-rack the bar by rotating it back into the locked position.
Always perform this exercise with proper form to avoid injury. If you are new to this exercise or unsure about the correct form, seek guidance from a fitness professional.
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Chair Smith-Machine Sumo Squat FAQs
What muscles does the Chair Smith-Machine Sumo Squat work?
The Chair Smith-Machine Sumo Squat mainly works the glutes & hips and quads, with help from the hamstrings and core. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Chair Smith-Machine Sumo Squat?
Smith machine or weight plates.
Is the Chair Smith-Machine Sumo Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Chair Smith-Machine Sumo Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Chair Smith-Machine Sumo Squat variations and alternatives?
Similar exercises include the Sumo Landmine Squat, Sumo Belt Squat, Chair Smith-Machine Squat and Smith-Machine Front Squat.
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