How To Do Smith Machine Sumo Squat Properly

The smith machine sumo squat is a great exercise to incorporate into your leg day routine. The exercise targets your glutes, hamstrings, and quads.

Therefore, it is a great exercise to strengthen your legs. You will need a smith machine to perform this exercise.

How to do the smith machine sumo squat:

  • Load the bar with weights that are aligned with your fitness requirements and endurance. Adjust the bar of the smith machine to your chin height. Place yourself under the bar so that it rests on your shoulders. Grasp the bar with an overhand grip. Plant your feet firmly on the floor at a wide stance (wider than your shoulder width). Engage your core. Remove the bar from the locked position and stand tall. This is your starting position.
  • While inhaling, gently bend your knees and hips. Ensure that your knees face the direction of your toes. Continue bending until your hips go beyond your knees. Ensure that throughout the entire exercise, your knees point downwards.
  • Pause briefly then raise your body to the starting position while exhaling.
  • Perform 10 reps for 3 sets.

WHAT MUSCLES DOES THE SMITH MACHINE SUMO SQUAT WORK?

GLUTES

The smith machine sumo squat activates your glutes. This promotes muscle hypertrophy in the region. As a result, you develop bigger and well-toned glutes.

HAMSTRINGS

The smith machine sumo squat stretches and engages your hamstrings. These are muscles located at the back of your thighs. Strong hamstrings promote ease of movement. Moreover, they enable you to perform other complex variations of squats.

QUADS

The exercise also activates your quads. These are muscles, which are located in the front region of your thighs.

The smith machine sumo squat stretches and strengthens them. This plays a significant role in enhancing knee stability and reducing knee injuries.

CORE

Throughout the entire exercise, you engage your core. As a result, your core power improves. A strong core promotes balance and stability to the whole body.

CALVES

Your calves play a vital role in the successful execution of the workout. They support your legs and promote stability while performing the movement.

Consequently, you develop strong and well-toned calves.

LOWER BACK MUSCLES

While performing the smith machine sumo squats, you engage your lower back muscles. This promotes lower back strength, good posture, and reduced cases of back injuries.

SMITH MACHINE SUMO SQUAT BENEFITS

IMPROVES APPEARANCE

If you perform the smith machine sumo squat correctly and consistently, you will experience a noticeable change in your appearance.

Most individuals associate squats with bigger and rounder glutes. They are not wrong since the exercise promotes muscle hypertrophy in your lower body.

Moreover, the technique tones your hamstrings, quads, and calves, which accentuates your butt. Therefore, you develop well-sculpted legs that give you a youthful appearance and boost your confidence.

ENHANCES ATHLETIC PERFORMANCE

The smith machine sumo squat plays a critical role in promoting lower body strength. This is essential in boosting your physical strength and athletic performance.

Strong quads and calves give you the leg power to engage in activities such as jogging and running. Therefore, your physical health improves.

Additionally, your performance at the gym improves. For instance, you are able to perform other complex variations of squats with minimal strain.

PROMOTES CORE STRENGTH

Performing the smith machine sumo squat with a wide stance engages your core. This helps in boosting your core power. A strong core promotes balance and stability to the entire body. Therefore, you do not wobble or fall while performing the routine. Furthermore, a strong core promotes a healthy back, which promotes good posture.

REDUCED CASES OF INJURIES

As mentioned earlier, the technique strengthens your quads. This results in knee stability. Consequently, your chances of developing knee injuries reduce. This improves the quality of your physical health.

BEGINNER- FRIENDLY

The smith machine sumo squat is effective and easy to execute, hence making it beginner-friendly. Furthermore, the smith machine has special in-built features that make it easy for you to perform the exercise without needing a spotter.

ALTERNATIVES TO SMITH MACHINE SUMO SQUAT

DUMBBELL SQUAT

The dumbbell squat is a great alternative since it also targets your glutes, quads, hamstrings, and calves. Moreover, it promotes lower body strength. You need a pair of identical dumbbells to execute this exercise. Start with lighter dumbbells if you are a beginner.

How to do the dumbbell squat:

  • Grab a dumbbell on both hands and suspend them on your sides. Spread your feet apart ensuring that they are nearly wider than your hip width. Maintain a straight back. This marks your starting position.
  • While inhaling, lower your body towards the ground until your thighs are almost parallel to the floor. Ensure that your knees do not go beyond your toes.
  • Pause briefly then raise your body to the starting position.
  • Perform your desired reps and sets. However, do not overdo it.

SMITH MACHINE SUMO SQUAT MISTAKES TO AVOID

CAVING IN YOUR KNEES

Caving in your knees poses a great risk of developing knee injuries. To avoid this, ensure that you point your knees outward while squatting.

KNEES GOING BEYOND YOUR TOES

While squatting, your knees should not go beyond your toes since it can cause instability. Moreover, it prevents the exercise from engaging the targeted muscles. To avoid this, initiate the movement with your hips.

FAILING TO ENGAGE YOUR CORE

Failing to engage your core can cause instability while performing the movement. Ensure that you engage and tighten your core while performing the technique so that you get maximum results.  

LEANING FORWARD

Leaning forward is a common mistake that occurs when there is no coordination between your knees and hips.

Moreover, it can potentially hurt your back. You can avoid this by performing the routine in a slow and controlled motion.

CONCLUSION

The smith machine sumo squat is a great technique to grow, strengthen, and engage your lower body.

The workout plays a vital role in improving your appearance and enhancing your athletic capabilities.

Avoid performing the exercise if you have knee injuries or pain. Consult your physician for further guidance.