Barbell Standing Back Squat
Quads·Barbell·Intermediate·Compound
Exercise guide
Smith Machine Sumo Squats
The Smith Machine Sumo Squat targets the inner thighs, glutes, and quadriceps using a wide stance and a fixed bar path.
Category
Strength
Difficulty
Intermediate
Movement
Compound
Bodyweight
No
How to
How to do the Smith Machine Sumo Squats
- 01
Position the bar across your upper back under the Smith machine.
- 02
Stand with feet wider than shoulder width and toes slightly turned out.
- 03
Brace your core and keep your chest lifted.
- 04
Lower your hips straight down while bending your knees.
- 05
Descend until your thighs are at least parallel to the floor.
- 06
Drive through your heels to return to standing.
Performance tips
Cues that matter
- Push your knees outward during the descent
- Maintain an upright torso throughout
- Control the lowering phase instead of dropping quickly
Common questions
Frequently asked
What muscles does the Smith Machine Sumo Squats work?
The Smith Machine Sumo Squats primarily targets the Glutes. Supporting muscles include Quads, Hamstrings, Abs.
Is the Smith Machine Sumo Squats a compound or isolation exercise?
The Smith Machine Sumo Squats is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Smith Machine Sumo Squats?
You need the following equipment: Smith Machine.
What difficulty level is the Smith Machine Sumo Squats?
The Smith Machine Sumo Squats is rated as intermediate difficulty. Some training experience is helpful for performing this exercise safely.
