Smith Sumo Chair Squat Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Smith machine
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Adductor Magnus, Quadriceps
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Chair Sumo Squat
How to: Smith Sumo Chair Squat
- Stand in front of the Smith machine with the bar positioned at shoulder height.
- Grasp the bar with a wide grip and position your feet shoulder-width apart.
- Lower your body by bending your knees and pushing your hips back as if sitting in a chair.
- Keep your back straight and chest up throughout the motion.
- Pause at the bottom of the movement, then push through your heels to return to the starting position.
Common Mistakes
- Allowing knees to cave inward.
- Not keeping the chest up.
- Using momentum instead of control.
Modifications
- Use a bench or box for added support.
- Reduce range of motion if necessary.
Tips
- Keep your feet flat and shoulder-width apart.
- Engage your core throughout the movement.
- Lower your body until your thighs are parallel to the ground.
Tags
glutes
hips
squats
strength
intermediate
Smith machine