Smith machine sumo squat

GlutesQuadsHamstrings

🔧 Smith Machine ↕ Squat 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Unrack the bar. Inhale, brace your core, and bend knees and hips until thighs are parallel. Keep chest up and knees tracking over toes. Exhale, drive through your heels to extend hips and knees. Squeeze glutes at the top, avoiding knee lockout. Repeat, then re-rack.

Muscles Worked

Adductor MagnusAdductor LongusVastus LateralisVastus MedialisBiceps FemorisSemitendinosus

Secondary: Erector Spinae, Rectus Abdominis, Gastrocnemius

Tips

Maintain a neutral spine. Keep knees aligned with toes. Engage your core. Distribute weight evenly across your feet, emphasizing heel drive. Adjust stance width for comfort. Use a controlled tempo. Start with a lighter weight to refine form.

Similar exercises

Sumo squat Quads · 🔧 no equipment 2/10 Smith machine squat Quads · 🔧 smith machine 3/10 Barbell sumo squat Quads · 🔧 Barbell 4/10 Kettlebell sumo squat Quads, Glutes · 🔧 Kettlebell 3/10 Dumbbell sumo squat Glutes · 🔧 Dumbbells 3/10 Smith machine sissy squat Quads · 🔧 Smith Machine 4/10 Smith machine front squat Glutes, Hamstrings · 🔧 Smith Machine 3/10 Smith machine pistol squat Glutes · 🔧 Smith Machine 5/10

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