glutessmith machine
smith sumo squat
smith sumo squat is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Set up the smith machine with the barbell at hip height.
Step 2. Stand with your feet wider than shoulder-width apart, toes pointing outwards.
Step 3. Position yourself under the barbell, resting it on your upper back and shoulders.
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.
Step 5. Lower yourself until your thighs are parallel to the ground, or as low as you can comfortably go.
Step 6. Pause for a moment at the bottom, then push through your heels to return to the starting position.
Muscles & body parts
Primary muscles
glutes
Secondary muscles
quadricepshamstringscalves
Primary body parts
thighsglutes
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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