Legs · Smith Machine
Smith Sumo Squat
How to do the smith sumo squat, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Smith Machine
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Set the Smith machine bar across your upper back and stand with a wide stance, toes turned out. Unrack the bar and squat straight down along the fixed bar path, keeping your chest tall, until your thighs are at least parallel. Drive through your heels to stand.
- 1Feel your inner thighs and glutes load in the wide stance
- 2Push your knees out in line with your toes
- 3Drive through your heels as you stand tall
Common mistakes
- Don't let your knees cave inward
- Avoid letting your heels lift off the floor
- Don't round your back against the fixed bar path
Muscles worked
The smith sumo squat mainly works the quads, glutes, and adductors, with the hamstrings and lower back assisting.
- QuadsPrimary
- GlutesPrimary
- AdductorsPrimary
- HamstringsSupport
- Lower BackSupport
- Upper TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
- CalvesMinor
Kovo programs the smith sumo squat for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.