Exercise guide · Beginner · Compound

Smith Sumo Squat: How to Do It & Muscles Worked

The smith sumo squat is a lower body exercise performed on a smith machine, targeting the glutes with secondary emphasis on the quadriceps, hamstrings, and calves. The wide stance and guided bar path make it accessible for those developing squat technique and lower body strength.

Primary muscles
Glutes
Secondary muscles
Quads , Calves , Hamstrings
Equipment
Smith Machine
Level · type
Beginner · Compound
Demonstration of the smith sumo squat
Front view: muscles worked by the smith sumo squat. Primary: glutes. Secondary: quads, calves and hamstrings.
Back view: muscles worked by the smith sumo squat. Primary: glutes. Secondary: quads, calves and hamstrings.
Primary Secondary

How to do the smith sumo squat

  1. Step 1: Set up the smith machine with the barbell at hip height.
  2. Step 2: Stand with your feet wider than shoulder-width apart, toes pointing outwards.
  3. Step 3: Position yourself under the barbell, resting it on your upper back and shoulders.
  4. Step 4: Engage your core and keep your chest up as you lower your body down into a squat position, pushing your hips back and bending your knees.
  5. Step 5: Lower yourself until your thighs are parallel to the ground, or as low as you can comfortably go.
  6. Step 6: Pause for a moment at the bottom, then push through your heels to return to the starting position.
  7. Step 7: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the smith sumo squat by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Smith Sumo Squat alternatives

More exercises that train the glutes as their main target:

More glutes exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.