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Squat Machine Intermediate Compound Video

How to do the Smith Machine Wide Stance Sumo Squat

Primary: Glutes.

The Smith Machine Wide Stance Sumo Squat is a strength exercise that primarily targets the glutes. By positioning the feet wider and angling the toes slightly outwards, this variation emphasizes the inner thighs and glutes more than a standard squat. The Smith machine provides stability that allows for focusing on form and muscle engagement. This exercise is intermediate level and is great for building lower body strength and improving balance and core stability.

Demo video: Smith Machine Wide Stance Sumo Squat · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Set the bar on the Smith machine to just below shoulder height and load the weight plates.

  2. 2

    Step under the bar, placing it across the upper traps and positioning your feet in a wide stance, with toes slightly pointed outward.

  3. 3

    Unlatch the bar by pushing up and rotating the safety hooks out.

  4. 4

    Lower the bar by bending the hips and knees until your thighs are parallel to the floor or slightly below, keeping your chest up and back neutral.

  5. 5

    Push through your heels to return to the starting position.

Coaching cues

  • Keep your chest lifted and core engaged throughout the movement.
  • Ensure your knees track in line with your toes to avoid unnecessary strain.
  • Do not allow your knees to extend beyond your toes during the squat.

Sets, reps and where it fits

Muscle

3–4 × 8–12

rest 60–90 s

Strength

4–5 × 4–6

rest 2–3 min

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: moderate Spine load: moderate Gym only

Smith Machine Wide Stance Sumo Squat alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Leg PressMachine · beginner Smith Machine SquatMachine · beginner Banded SquatResistance Band · beginner Bodyweight SquatBodyweight · beginner Chair SquatBodyweight · beginner Dumbbell SquatDumbbell · beginner

Frequently asked questions

What muscles does the Smith Machine Wide Stance Sumo Squat work?

Primary: Glutes.

How many sets and reps of Smith Machine Wide Stance Sumo Squat should I do?

For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Smith Machine Wide Stance Sumo Squat?

Same movement pattern, different equipment: Leg Press, Smith Machine Squat, Banded Squat, Bodyweight Squat, Chair Squat, Dumbbell Squat.

Is the Smith Machine Wide Stance Sumo Squat good for beginners?

With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.