Sumo squat on Smith machine

Exercise overview

Primary muscle group: Legs

Exercise type: Machine

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 47

Average per rep (lbs)*: 104

Description: Grasp one end of a dumbbell with both hands. Stand with your feet wide apart (sumo stance), pointing 30 to 45 degrees outwards. Let your arms rest on the front of your body so that the other end of the dumbbell hangs between your legs. Keeping your arms fixed and torso upright, inhale as you lower the dumbbell toward the floor by bending your hips and knees. Aim for your thighs to be parallel with the floor. Hold this position for a count of two. Exhale and push yourself back up to a standing position. Repeat the motion in a controlled manner.

Exercise ID: 00392

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Foot Positioning:
Place your feet wider than shoulder-width apart and point your toes outward at about a 45-degree angle. This stance targets the inner thighs and glutes more effectively.
Engage Core and Glutes:
Keep your core tight and engage your glutes throughout the movement to stabilize your body and maximize muscle engagement.
Bar Positioning: Position the bar on your upper traps and ensure it is evenly placed to avoid any imbalance during the lift.
Knee Alignment: Ensure that your knees track in line with your toes as you descend to prevent unnecessary stress on the joints. Your knees should never cave inward.
Depth Control: Squat down until your thighs are at least parallel to the floor. Going deeper can increase glute engagement but ensure you maintain proper form to avoid injury.
Breathing Technique: Inhale deeply before you begin your descent and exhale as you push back up to help stabilize your core.
Controlled Movement: Maintain a controlled tempo during both the lowering (eccentric) and lifting (concentric) phases of the squat. Avoid any jerky or bouncing movements.
Head Alignment: Keep your head in a neutral position, aligning it with your spine. Do not look down or excessively up to maintain balance and proper spinal alignment.
Conscious Activation: Focus on consciously squeezing your glutes at the top of the movement to ensure they are actively engaged throughout the squat.
Practice First: If you’re new to the Smith machine Sumo Squat, practice with a lighter weight or even just the bar to master your form before adding more resistance.

Exercise overview

Exercise tips and tricks

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