Smith-Machine Sumo Squat
Target glutes & quads with Smith-Machine Sumo Squats. A stable way to build lower body strength. Perfect for beginners!
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Position yourself in a Smith machine with the barbell across your shoulders. Stand with your feet wider than shoulder-width apart, toes pointed slightly outward.
2. Disengage the barbell from the rack by twisting the barbell hooks.
3. Keeping your back straight and chest up, slowly lower your body by bending your knees and pushing your hips back as if you were sitting back into a chair. Keep your weight on your heels and ensure your knees do not extend beyond your toes.
4. Lower yourself until your thighs are at least parallel to the floor. Your knees should follow the direction of your toes to avoid unnecessary pressure on the joints.
5. Drive through your heels to extend your legs and return to the starting position, exhaling as you rise.
6. Complete the desired number of reps and sets, making sure to engage your core throughout the exercise for stability.
Remember to start with a weight that you can control comfortably, especially if you're new to this exercise. It's advised to have a spotter if you're going to be lifting heavy weights. Always practice proper form and, if in doubt, seek guidance from a fitness professional.
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