TETSUSmith Sumo Squat
The Smith Sumo Squat is a smith machine exercise for the upper legs that primarily targets the glutes, with the quadriceps, hamstrings and calves assisting. Follow the 7 steps below for correct form, with an animated demonstration.
glutesupper legs
quadricepshamstringscalves
smith machine
How to do the Smith Sumo Squat
- Set up the smith machine with the barbell at hip height.
- Stand with your feet wider than shoulder-width apart, toes pointing outwards.
- Position yourself under the barbell, resting it on your upper back and shoulders.
- Engage 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.
- Lower yourself until your thighs are parallel to the ground, or as low as you can comfortably go.
- Pause for a moment at the bottom, then push through your heels to return to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Smith Sumo Squat work?
The Smith Sumo Squat primarily targets the glutes. The quadriceps, hamstrings and calves work as supporting muscles.
What equipment do I need for the Smith Sumo Squat?
You need a smith machine to perform the Smith Sumo Squat.
How many sets and reps of the Smith Sumo Squat should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Smith Sumo Squat works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
Track it in Tetsu
Log your sets, see your glutes volume climb, and let AI plan your week. Scan the code or grab the app — free to start.