Smith Machine Sumo Squats

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Smith Machine Sumo Squats

Exercise Description

Main Target Muscles

Glutes

Secondary Target Muscles

Calves, Glutes, Lower Back, Hamstrings

Workout Type

Strength

Gym Gear

Machine

Fitness Level

Beginner

Compound/Isolated 

Intermediate

Power Move 

Push

Target Muscle: Glutes

Smith Machine Sumo Squats Overview

Sumo squats are an excellent exercise to activate the muscles in your lower body which includes glutes are the primary targetted muscle and calves, hamstrings, and lower back are indirect targets. 

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. Set the bar on the wide smith sumo machine on your shoulder height. Load the weight on it according to your wish.
  2. Stand under the bar, take a wide grip, take the weight, and step forward slightly. Keep your toes pointed outwards. 
  3. Make sure to position the bar on your back muscles and not on your neck. 
  4. Keep your back straight, lift off the weight, and squat down.
  5. Push all your weight through your heels to return to the original position. 
  6. Repeat for the desired number of reps.

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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DMoose community is the place for all your fitness needs. We aim to give you the best tips in health, fitness, and wellness to live a healthy and balanced life.

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