Legs · Smith machine

Smith Sumo Squat

The Smith sumo squat is a compound lower-body exercise that utilizes a wide stance along a fixed vertical track. It heavily targets the adductors, glutes, and quadriceps while reducing core stabilization demands, making it a great addition to the middle of a leg workout.

Muscles: Legs, Glutes
Equipment: Smith machine
Type: Strength
Animation: Men and women

How to do it

Stand in a Smith machine with your feet wider than shoulder-width apart, toes pointed out at 45 degrees.
Position the bar across your upper back.
Lower your body by bending your knees and hips, keeping your chest up and knees tracking over your toes.
Descend until your thighs are parallel to the ground.
Drive through your heels to return to the starting position.

Common mistakes

Allowing the knees to cave inward during the ascent places dangerous stress on the knee joints and disengages the adductors.
Leaning the torso excessively forward shifts tension away from the legs and strains the lower back.
Placing the feet directly beneath the bar restricts hip flexion and creates unnecessary shear forces on the knees.

Tips

Actively push your knees outward so they track directly in line with your toes throughout the entire rep.
Set your feet slightly ahead of the bar so your shins remain near vertical at the bottom of the squat.
Drive through your heels and the outer edges of your feet to maximize glute recruitment.

Sets and reps

Perform 3 to 4 sets of 8 to 12 repetitions with 90 to 120 seconds of rest between sets to target muscle growth and strength.

Muscles worked

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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Questions

Which muscles are targeted most in a Smith sumo squat?

The wide foot placement shifts the primary workload to the gluteus maximus and inner-thigh adductors, with secondary support from the quadriceps.

Is the Smith sumo squat safe for the lower back?

The guided path allows a more upright torso, reducing lower-back strain; however, if you experience pain, stop immediately and consult a qualified specialist.

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