Intermediate
SMITH SUMO SQUAT
Upper legs
Body Part
Glutes
Target Muscle
Smith machine
Equipment
Intermediate
Difficulty
Target Muscles
Glutes
Views
1
Est. Calories/min
5.00
How To Perform
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.
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Step:3 Position yourself under the barbell, resting it on your upper back and shoulders.
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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.
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Step:5 Lower yourself until your thighs are parallel to the ground, or as low as you can comfortably go.
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Step:6 Pause for a moment at the bottom, then push through your heels to return to the starting position.
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Step:7 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
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