Smith Sumo Squat
Also known as: smith machine sumo squat
Smith Sumo Squat is for lifters with a base already built and works before or after your main squat.
How to do 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.
Smith Sumo Squat Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Set the safety catches so you can train hard alone.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. The fixed path lets you push closer to failure safely.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Add load in small steps since the bar is stable.
Common Smith Sumo Squat Mistakes
Assuming the guided bar means you can skip bracing
Brace the trunk exactly as you would under a free bar.
Moving through the easy half of the range only
Work the part of the range that feels hardest, not the part that feels good.
Easier and Harder Than Smith Sumo Squat
Swap Smith Sumo Squat For
Smith Sumo Squat — Frequently Asked Questions
How do you 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. Use a Smith machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Smith Sumo Squat work?
The Smith Sumo Squat primarily targets the glutes. It is classified as a legs exercise and is performed with a Smith machine.
How many sets and reps of the Smith Sumo Squat should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. The fixed path lets you push closer to failure safely. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Smith Sumo Squat good for beginners?
Not usually. The Smith Sumo Squat is an advanced movement that assumes existing strength and joint control. Build up through easier legs progressions first, then add this once the basics feel comfortable.
What can I do instead of the Smith Sumo Squat?
Try the Exercise Ball One Legged Diagonal Kick Hamstring Curl, Band Bent-over Hip Extension or the Barbell Front Squat. Each trains the glutes with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Smith Sumo Squat the same as the smith machine sumo squat?
Yes. The Smith Sumo Squat is also commonly called the smith machine sumo squat. Different gyms and training programs label it differently, but "smith machine sumo squat" refer to this same movement.
