The Smith Sumo Squat exercise is a variation of the traditional sumo squat that is done using a Smith machine. This exercise targets the muscles of the lower body, including the quadriceps, hamstrings, glutes, and calves.
How to perform
To perform the Smith Sumo Squat, follow these step-by-step instructions:1. Start by positioning the bar on the Smith machine at hip level. Place your feet slightly wider than shoulder-width apart, with your toes pointing outward at a 45-degree angle.
2. Step underneath the bar and place it across your upper back, just above your shoulders. Grasp the bar with an overhand grip, making sure your hands are slightly wider than shoulder-width apart.
3. Engage your core and keep your chest up as you lower your body down into a squat position. Keep your knees in line with your toes and ensure that your back remains straight throughout the movement.
4. Lower your body down as far as you can comfortably go, making sure to keep your weight in your heels and your knees tracking over your toes.
5. Drive through your heels to push yourself back up to the starting position, straightening your legs and squeezing your glutes at the top of the movement.
6. Repeat for the desired number of repetitions, making sure to maintain proper form throughout the exercise.
7. Remember to adjust the weight on the Smith machine to suit your strength and fitness level. It is important to start with a lighter weight until you are comfortable with the movement and can perform it with correct form.
Equipment required
Smith Machine
The Smith Machine is a piece of weightlifting equipment that consists of a barbell attached to a sliding system within vertical tracks. It is primarily used for performing resistance training exercises such as squats, bench presses, shoulder presses, and lunges. The Smith Machine provides stability and safety for individuals lifting weights, making it a popular option in gyms and fitness facilities.