Step by step instructions, muscle activation and variants for the Smith Machine Sumo Chair Squat.
A guided squat variation using the Smith machine in a wide sumo stance with a chair or box positioned behind to control depth. The sumo stance places greater emphasis on the inner thighs and glutes, while the guided bar path and chair provide added safety and consistency for beginners or those rehabbing.
The Smith Machine Sumo Chair Squat is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
