Sumo Squat (Smith)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Position the Smith machine bar at an appropriate height, usually just above shoulder level.
   • Stand with your feet wider than shoulder-width apart, toes pointed slightly outward.
2. Step 2Position the Bar
   • Step under the bar and place it across your upper back, ensuring it rests comfortably on your traps.
   • Grip the bar with your hands slightly wider than shoulder-width apart.
3. Step 3Unrack the Bar
   • Engage your core and lift the bar off the rack by straightening your legs.
   • Take a step back to clear the rack and establish your stance.
4. Step 4Lower into the Squat
   • Begin the squat by bending your knees and lowering your hips down and back, keeping your chest up.
   • Ensure your knees track over your toes and do not extend past them.
5. Step 5Reach the Bottom Position
   • Lower yourself until your thighs are parallel to the ground or as low as your flexibility allows.
   • Maintain a straight back and keep your core engaged throughout the movement.
6. Step 6Push Back Up
   • Press through your heels to push yourself back up to the starting position.
   • Keep your chest lifted and avoid locking your knees at the top.
7. Step 7Rack the Bar
   • After completing your desired number of reps, carefully step forward to rack the bar.
   • Ensure the bar is securely in place before releasing your grip.