Quads
Smith Machine Sumo Squat
The Smith Machine Sumo Squat is a strength exercise in a Smith machine for your quads. Share of the load in the Zulta muscle model: gluteus maximus 21%, adductors 17% and quads (vastus lateralis) 17%.
How to do it
- Set the smith bar at mid-chest height and place it across your upper back.
- Unhook the bar and set the feet about twice shoulder-width, toes turned out about 30 to 45 degrees.
- Brace and sit straight down, pushing the knees out over the toes.
- Lower until the thighs are parallel to the floor, torso upright.
- Drive through the heels to stand and squeeze the glutes at the top.
Tips
- Keep the knees in line with the toes the whole rep.
- The wide stance lets you stay more upright, so keep the chest tall.
Common mistakes
- Knees caving inward past the toes.
- Turning the feet out more than the hips allow.
- Leaning far forward instead of sitting down.
Muscles worked by the Smith Machine Sumo Squat
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
A wide stance with toes out loads the adductors. The machine or bar path takes over most of the trunk work. Guided bar: some back work, less than a free squat. Knees and hips flex and extend together under load: the vasti and glute max are the prime movers, the adductors extend the hip from the bottom, and the erectors hold the torso.
Smith Machine Sumo Squat alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Smith Machine Sumo Squat work?
Mainly the gluteus maximus, adductors, quads (vastus lateralis) and quads (vastus medialis). The quads (rectus femoris) assist.
Is the Smith Machine Sumo Squat good for beginners?
Yes. The Smith Machine Sumo Squat is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Smith Machine Sumo Squat?
For example the Dumbbell Sumo Squat, Sumo Squat and Belt Squat. They train mostly the same muscles, some with different equipment.
How do you make the Smith Machine Sumo Squat harder?
Add weight or reps, or move on to the Sumo Squat and Hatfield Squat.
Sources
- Escamilla 2001, MSSE 33(1):127-141 (knee biomechanics of the squat)
- Kubo et al. 2019, Eur J Appl Physiol 119(9):1933-1942 (squat depth and adductors)
- Gullett et al. 2009, JSCR 23(1):284-292 (front vs back squat)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.