Smith Sumo Squat

A squat variation with a wide stance that emphasizes the adductors (inner thighs) and glutes. The fixed bar path helps maintain balance in this wide position.

Exercise Details

Level
Beginner
Body Area
lower
Type
squat
Mechanics
Compound
Required Equipment
Smith Machine
Smith Machine
Target Muscle Groups
Primary
Glutes
Secondary
Quads

Setup

Set the bar on your traps. Place your feet much wider than shoulder-width with toes pointed outward at a 45-degree angle. Step slightly forward.

Instructions

1. Sink your hips straight down while pushing your knees out.
2. Keep your torso upright and core engaged.
3. Stop when your hips are level with your knees.
4. Drive through your heels to the starting position.
5. Squeeze your glutes at the top.

Common Mistakes

1. Knees collapsing inward.
2. Leaning too far forward.
3. Insufficient depth.

Alternative Exercises

Squat
Beginner / Bodyweight-only / Quads / squat
The fundamental lower-body compound exercise. It targets the quadriceps, glutes, and hamstrings while building core stability and overall functional strength.
View more

Explore by Muscle Groups

Abductors Abductors
Abs Abs
Adductors Adductors
Back Back
Biceps Biceps
Calves Calves
Chest Chest
Forearms Forearms
Glutes Glutes
Hamstrings Hamstrings
Lower Back Lower Back
Quads Quads
Shoulders Shoulders
Trapezius Trapezius
Triceps Triceps

Explore by Equipment

Ab Bench Ab Bench
Accessories
Barbell Barbell
Bodyweight-only Bodyweight-only
BOSU Balance Trainer BOSU Balance Trainer
Box Box
Cable Crossover Machine Cable Crossover Machine
Cable Machine
Cable Machine with Rope Attachment Cable Machine with Rope Attachment
Captain's Chair Captain's Chair
Dumbbells Dumbbells
EZ Bar EZ Bar
Free Weights
Handle Bands Handle Bands
Hi-Lo Cable Machine Hi-Lo Cable Machine
Kettlebell Kettlebell
Lat Pulldown Machine Lat Pulldown Machine
Leverage Machine Leverage Machine
Loop Bands Loop Bands
Mini Loop Bands Mini Loop Bands
No Equipment
Pull-up Bar Pull-up Bar
Resistance Bands
Rings Rings
Seated Cable Row Machine Seated Cable Row Machine
Sled Machine Sled Machine
Smith Machine Smith Machine
Stability (Swiss) Ball Stability (Swiss) Ball