Sumo Squat (Smith Machine)

A wide-stance squatting variation using the smith machine that emphasizes the quadriceps and inner thighs while maintaining an upright torso position throughout the movement.

Instructions

1. Set the bar to shoulder height on the smith machine. Load the bar with an appropriate weight.
2. Step under the bar and position it across your shoulders with a comfortable grip width.
3. Unlock the bar and step back, positioning your feet significantly wider than shoulder width with your toes pointed outward at approximately 45 degrees.
4. Maintain an upright torso with your chest up and core engaged. This is your starting position.
5. Bend at your knees and hips simultaneously, lowering your body straight down while keeping your torso upright.
6. Continue descending until your thighs reach parallel to the ground or slightly below, maintaining the wide stance throughout.
7. Drive through your entire foot, pressing the floor away to extend your knees and hips back to the starting position.
8. Repeat for the desired number of repetitions.

Tips

• The wide stance distributes more load toward the quadriceps and inner thighs than a standard stance.
• Maintain an upright torso throughout the movement; forward lean indicates improper form.
• The outward toe angle helps accommodate the wide stance and distributes stress more evenly.
• Drive through your heels and mid-foot rather than your toes for optimal force production.
• Keep your knees tracking in line with your toes throughout the descent.
• The sumo squat variation is particularly effective for those with longer legs or limited ankle mobility.