smith sumo squat

A upper legs exercise targeting the glutes, performed with smith machine.

smith sumo squat demonstration
smith sumo squat — demonstration

Body part

Upper Legs

Equipment

Smith Machine

Target muscles

Glutes

Secondary muscles

Quadriceps, Hamstrings, Calves

How to do smith sumo squat

  1. Set up the smith machine with the barbell at hip height.

  2. Stand with your feet wider than shoulder-width apart, toes pointing outwards.

  3. Position yourself under the barbell, resting it on your upper back and shoulders.

  4. Engage 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. Lower yourself until your thighs are parallel to the ground, or as low as you can comfortably go.

  6. Pause for a moment at the bottom, then push through your heels to return to the starting position.

  7. Repeat for the desired number of repetitions.

Muscles worked

Primary (target)

Glutes

Secondary

QuadricepsHamstringsCalves

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