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Smith-Machine Sumo Squat

Target glutes & quads with Smith-Machine Sumo Squats. A stable way to build lower body strength. Perfect for beginners!

The Smith-Machine Sumo Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings and core. You'll need: weight plates or smith machine.

Smith-Machine Sumo Squat demo video 2
Ms. Grey
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Required Equipment

Smith Machine
Smith Machine
Weight Plates
Weight Plates

Smith-Machine Sumo Squat Muscles Worked

Primary

Quads (quadriceps femoris); Glutes (gluteus maximus)

Secondary

Hamstrings; Deep Core (transverse abdominis); Obliques

Smith-Machine Sumo Squat Variations and Alternatives

How to do the Smith-Machine Sumo Squat

  1. Position yourself in a Smith machine with the barbell across your shoulders. Stand with your feet wider than shoulder-width apart, toes pointed slightly outward.

  2. Disengage the barbell from the rack by twisting the barbell hooks.

  3. Keeping your back straight and chest up, slowly lower your body by bending your knees and pushing your hips back as if you were sitting back into a chair. Keep your weight on your heels and ensure your knees do not extend beyond your toes.

  4. Lower yourself until your thighs are at least parallel to the floor. Your knees should follow the direction of your toes to avoid unnecessary pressure on the joints.

  5. Drive through your heels to extend your legs and return to the starting position, exhaling as you rise.

  6. Complete the desired number of reps and sets, making sure to engage your core throughout the exercise for stability.

Remember to start with a weight that you can control comfortably, especially if you're new to this exercise. It's advised to have a spotter if you're going to be lifting heavy weights. Always practice proper form and, if in doubt, seek guidance from a fitness professional.

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Smith-Machine Sumo Squat FAQs

What muscles does the Smith-Machine Sumo Squat work?

The Smith-Machine Sumo Squat mainly works the quads and glutes & hips, with help from the hamstrings and core. The main muscles are the quadriceps femoris and gluteus maximus.

What equipment do you need for the Smith-Machine Sumo Squat?

Weight plates or smith machine.

Is the 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 Smith-Machine Sumo Squat go on?

It belongs on leg day in a push/pull/legs routine.

What are some Smith-Machine Sumo Squat variations and alternatives?

Similar exercises include the Sumo 3-Sec Squat, Barbell Sumo Paused Deadlift, Barbell Sumo Deadlift and Barbell Sumo Squat.

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