How to do the Smith Sumo Squat
Smith Sumo Squat is an intermediate multi-joint compound pushing exercise targeting the Glutes in the Upper Legs region. Performed using smith machine, it falls under the strength category. Secondary muscles engaged include Quadriceps and Hamstrings.
Smith Sumo Squat demonstration · © GymiaFit
Smith Sumo Squat at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Quadriceps, Hamstrings, Calves
- Equipment
- Smith Machine
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Smith Sumo Squat step by step
- 1Set up the smith machine with the barbell at hip height.
- 2Stand with your feet wider than shoulder-width apart, toes pointing outwards.
- 3Position yourself under the barbell, resting it on your upper back and shoulders.
- 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.
- 5Lower yourself until your thighs are parallel to the ground, or as low as you can comfortably go.
- 6Pause for a moment at the bottom, then push through your heels to return to the starting position.
- 7Repeat for the desired number of repetitions.
Smith Sumo Squat — questions
What muscles does the Smith Sumo Squat work?
The Smith Sumo Squat primarily targets the Glutes. It also recruits the Quadriceps, Hamstrings, Calves as secondary movers.
What equipment do I need for the Smith Sumo Squat?
You need smith machine. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Smith Sumo Squat suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Smith Sumo Squat?
Smith Front Squat (clean Grip), Smith Full Squat, Smith Hack Squat train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Smith Sumo Squat demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.