Smith Elevated Split Squat

Muscles worked

Setup

1. Position a step or bench approximately 2-3 feet behind the Smith machine bar.
2. Set the bar to upper-chest height and step under it, resting the bar across your upper traps (not your neck).
3. Place the top of your rear foot on the step and position your front foot forward so your shin remains nearly vertical at the bottom of the movement.
4. Unrack the bar by rotating it and stand tall with your core braced and shoulders retracted.

How to do it

1. Inhale and lower your hips vertically by bending your front knee until your front thigh is at least parallel to the floor.
2. Maintain a slight forward torso lean to keep the center of gravity over the mid-foot of the working leg.
3. Exhale and drive through the heel of the front foot to return to the starting position, stopping just short of knee lockout.
4. Perform the descent with a controlled 3-second tempo and the ascent with a powerful 1-second drive.

Form checklist

• Ensure the front knee tracks in line with the second toe, avoiding any internal collapse.
• Keep the hips square to the front and avoid letting the pelvis rotate toward the back leg.
• Maintain a neutral spine and avoid excessive arching in the lower back as you descend.
• Keep approximately 80-90% of your weight on the front leg; the back leg is only for balance.

Pro tips

• To emphasize the glutes, take a slightly longer stride and lean the torso forward; for quad dominance, keep a more upright torso.
• Use the stability of the machine to focus entirely on the 'stretch' at the bottom of the rep, where muscle fiber recruitment is highest.

Make it harder

• Place a weight plate under the front foot to create a deficit, increasing the range of motion and the stretch on the glutes.
• Incorporate a 2-second pause at the bottom of each rep to eliminate momentum and increase time under tension.

Frequently asked

What muscles does the smith elevated split squat work?

The smith elevated split squat primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs, adductors, and obliques as secondary muscles.

What equipment do you need for the smith elevated split squat?

The smith elevated split squat uses smith machine.

Is the smith elevated split squat good for beginners?

The smith elevated split squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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