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Smith Machine Sumo Squats

Smith Machine Sumo Squats
Table Of Contents

Exercise Description

Main Target Muscles


Secondary Target Muscles

Calves, Glutes, Lower Back, Hamstrings

Workout Type


Gym Gear

Smith Machine 

Fitness Level




Power Move 


Target Muscle: Glutes

Smith Machine Sumo Squats Overview

Sumo squats are a fantastic lower-body movement that targets the glutes and calves, as well as the hamstrings, lower back, and secondary muscles such as your quadriceps.

It is one of the best compound exercises that focuses on your glutes and inner thighs to make them firmer. The exercise is performed with a smith machine but you can also add more gear to it such as a lifting belt or hip circle. 

How to Do It

  1. Start by positioning yourself under the barbell with your feet shoulder-width apart and your toes pointing outwards.
  2. Once you have assumed this position, brace your core and slowly lower your hips towards the floor.
  3. Now, lower your body, make sure that you keep your back straight and maintain an excellent squatting technique by keeping your knees from moving too far forward.
  4. Once your thighs are parallel with the floor, drive through your heels, extend your hips and knees, and return to the starting position.

Smith Machine Sumo Squats Tips

  1. It is critically important for you to keep your back straight throughout the workout. To ensure that keep facing forward. 
  2. Keep your core braced throughout the exercise to keep your back still.
  3. Push yourself through the heels of your feet not through the balls as it would stress your joints. 
  4. Squat deep down till your thighs are parallel to the floor.

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