Movement overview

The Sumo Squat With Smith Machine is a lower body exercise targeting the quadriceps, hamstrings, glutes, and inner thighs. This variation of the squat involves a wider stance and utilizes the Smith machine for stability and control, allowing for a focused engagement of the lower body muscles.

Step-by-step cues

1. Position the bar of the Smith machine at shoulder height and set the safety stops just below your lowest squat position.
2. Stand with your feet wider than shoulder-width apart and toes slightly pointed outwards.
3. Place the bar across your upper back, ensuring it rests comfortably on your trapezius muscles.
4. Grip the bar with your hands slightly wider than shoulder-width apart.
5. Unrack the bar by straightening your legs and stepping back slightly.
6. Engage your core and keep your chest up as you begin to lower into a squat by bending at the hips and knees.
7. Descend until your thighs are parallel to the floor or slightly below, ensuring your knees track over your toes.
8. Push through your heels to return to the starting position, fully extending your hips and knees.

Technical tips

• Maintain a neutral spine throughout the movement to prevent injury.
• Focus on keeping your knees aligned with your toes to avoid unnecessary strain on the joints.
• Engage your core muscles to stabilize your torso during the squat.
• Keep your weight distributed evenly across both feet, with emphasis on pushing through the heels.
• Adjust the width of your stance as needed to ensure comfort and proper form.
• Use a controlled tempo to maximize muscle engagement and maintain balance.
• Start with a lighter weight to perfect your form before progressing to heavier loads.