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Smith Machine Sumo Squat
Smith machine sumo squat uses a wide stance to target glutes, adductors, and quads for lower body strength and hypertrophy; guided bar path aids form and heavier loads.
About Exercise
Equipment
Smith Machine, Plates
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Glutes, Adductors
Secondary Muscles
Hamstrings, Lower Back, Abs, Calves
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max, Glute Medius
Adductors
8/10Adductor Magnus, Adductor Longus
Quads
7/10Vastus Lateralis, Vastus Medialis
Hamstrings
5/10Biceps Femoris, Semitendinosus
Lower Back
4/10Erector Spinae
Abs
4/10Rectus Abdominis
Calves
3/10Gastrocnemius
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Adjust Smith machine bar to shoulder height, load plates, set safety catches below lowest point. Stand with feet wide, toes out at 45 degrees, bar on upper traps.
- Unrack bar by rotating or pushing up.
- Inhale, brace core, bend knees and hips to lower until thighs parallel.
- Keep knees tracking over toes, chest up.
- Exhale, drive through heels to extend hips and knees.
- Squeeze glutes at top without locking knees.
- Repeat for reps, then re-rack bar.
Coaching Tips
Form Cues
- Chest up
- Knees out
- Drive through heels
- Squeeze glutes
- Core tight
Breathing
Inhale during descent, exhale during ascent while bracing core.
Tempo
3-1-1
Range of Motion
Lower until thighs parallel to floor; ascend to full hip and knee extension without knee lockout.
Safety
Safety Notes
- Set safety catches properly
- Maintain neutral spine
- Track knees over toes
- Start light to master form
- Warm up lower body
- Avoid bouncing at bottom
Spotting
Not typically needed; use machine safeties to catch bar if failing.
Common Mistakes
- Leaning forward
- Knees caving in
- Partial depth
- Pushing through toes
- Excessive weight
When to Avoid
- Acute knee pain
- Hip impingement
- Lower back issues
Flexibility Needed
- Adequate hip external rotation
- Ankle dorsiflexion for depth
Build Up First
- Basic squat technique
- Wide stance comfort
Also known as
Wide Stance Smith Squat, Sumo Squat on Smith Machine
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