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All exercises

Smith sumo squat

Beginner

Smith sumo squat is a compound smith machine exercise for the quads, also working the glutes, hamstrings, and calves.

What it works

Primary muscle

Quads

Also works

GlutesHamstringsCalves

Equipment
Smith machine
Movement
Legs
Type
Compound
Logged as
Weight × reps
Suggested rest
3 min

How to do it

  1. 1Set up the smith machine with the barbell at hip height.
  2. 2Stand with your feet wider than shoulder-width apart, toes pointing outwards.
  3. 3Position yourself under the barbell, resting it on your upper back and shoulders.
  4. 4Engage your core and keep your chest up as you lower your body down into a squat position, pushing your hips back and bending your knees.
  5. 5Lower yourself until your thighs are parallel to the ground, or as low as you can comfortably go.
  6. 6Pause for a moment at the bottom, then push through your heels to return to the starting position.
  7. 7Repeat for the desired number of repetitions.

What to do instead

  • Curtsey squatBodyweight
  • Potty squat with supportBodyweight
  • Dumbbell squatDumbbell
  • Dumbbell bench squatDumbbell
  • Kettlebell goblet squatKettlebell
  • Smith squatSmith machine

Easier variations

  • Potty squat with supportBodyweight

Harder variations

  • Weighted squatWeight plate
  • Frankenstein squatBarbell
  • Smith front squat (clean grip)Smith machine
  • Smith hack squatSmith machine
Logged today · 3 min restSmith sumo squat

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