It works your glutes (buttocks), quads (front of thighs), and hamstrings (back of thighs).

Because you stand with your feet wide apart, it especially targets your inner thighs and glutes.

It helps you get stronger and improves your balance.

It's good for everyone, whether you're just starting to work out or you're already experienced.

They work your glutes (butt muscles), quads (front of thighs), and hamstrings (back of thighs). This means you get a really good leg workout.

The wide stance helps you stretch your hips and inner thighs, making you more flexible. This is good for overall mobility and can help prevent injuries.

The Smith machine keeps the bar moving straight up and down. This makes it easier to balance and reduces the chance of getting hurt, especially if you're new to exercise.

Because the Smith machine guides the bar, it's safer than free weight squats. This is helpful for people who are just starting out or have trouble with balance.

Get in Place: Stand under the bar, resting it on your upper back. Your feet should be wider than your shoulders, with your toes pointing slightly outwards. This wide stance is key to the Sumo Squat.

Lift the Bar: Tighten your stomach muscles. Lift the bar off the rack, taking a small step back so you're clear of the safety bars. Keep your core engaged throughout the exercise.

Go Down: Breathe in and bend your knees, lowering your body. Keep your chest up and your back straight. Imagine a straight line from your head to your hips.

How Low Should You Go?: Squat down as far as you can while keeping good form. Aim to get your thighs parallel to the floor, but don't force it if it means losing proper posture.

Stand Up: Push through your heels to straighten your legs and return to your starting position. Breathe out as you stand up.

Important Tip: Make sure your knees stay in line with your toes. This helps prevent knee injuries. Start with lighter weights to practice your form before adding more weight.

Dumbbell Goblet Squats: Hold a dumbbell close to your chest as you squat. This helps you focus on good form and strengthens your core muscles at the same time. It's a good way to build strong legs.

Dumbbell Front Squats: Hold dumbbells at shoulder level while squatting. This focuses on your thigh muscles (quadriceps) and your glutes (buttocks), and it also makes your core stronger. Keeping your upper body straight helps improve your overall squat technique.

Barbell Split Squats: This exercise works one leg at a time. It's good for building leg strength and improving your balance. It also helps if one leg is stronger than the other, as it works each leg individually.

Sled One-Leg Hack Squats: Use a weight sled to do squats, one leg at a time. This is gentle on your joints and is great for balance and leg strength. The sled helps you control the movement better.

These exercises all work the same muscles as the Smith Sumo Squat but in slightly different ways. This keeps your workouts interesting and helps you get stronger in different ways.

Barbell Sumo Squats: This uses a barbell for extra weight. It's great for building stronger inner thighs and glutes, and you can move more freely than with a Smith machine.

* The barbell adds weight, making your muscles work harder and get stronger.

* You have more freedom to move than with the Smith machine.

Smith Machine Hack Squats: This uses a Smith machine to help you do squats in a controlled way. It's good for building stronger quadriceps (thigh muscles) and going deeper into the squat.

* The Smith machine keeps you stable, which is helpful for doing deeper squats.

* This focuses more on your quad muscles.

Bodyweight Sumo Squats: This is done without any weights. It helps build stronger inner thighs and glutes, and improves flexibility.

* This is a good choice if you don't have weights or want a simpler workout.

* It helps make your legs and hips more flexible.

Try these different types of sumo squats to see which one you like best and helps you reach your fitness goals.

Remember to listen to your body and stop if you feel pain.

Start with a light weight: Don't try to lift too much weight right away. It's better to use a weight you can control and focus on doing the exercise correctly. Lifting too much weight can hurt you.

Keep your back straight: Your back should stay straight throughout the entire squat. Tighten your stomach muscles to help support your back and prevent it from curving. Think about keeping your chest up.

Go low enough: Try to squat down until your thighs are at least parallel to the ground. This means your thighs should be level with your knees. Going lower can make the exercise more effective, but only if you maintain good form.

Warm up before starting: Always do some light exercises to prepare your muscles for the workout. This can include some simple stretches and light cardio to get your blood flowing. It's important to avoid injuries by warming up.

It's safer than regular squats because the bar is guided along a fixed path.

This helps you maintain good form and reduces the risk of injury.

The wide stance in a sumo squat works your inner thighs more than a regular squat.

This makes it a good exercise for building overall leg strength and stability.

To do a Smith Sumo Squat, stand with your feet wider than shoulder-width apart, toes slightly pointed outwards.

Grab the bar with an overhand grip, slightly wider than shoulder-width.

Keep your back straight and chest up as you lower yourself down.

Make sure your knees track over your toes to avoid knee pain.

Go down until your thighs are parallel to the ground, or as low as you can comfortably go.

Push through your heels to stand back up.

Control the movement throughout the exercise; avoid bouncing or jerking.

Start with a weight you can comfortably handle and gradually increase it as you get stronger.

Always focus on proper form to get the most benefit and prevent injuries.

Consider working with a trainer to learn the correct technique before you start.