Smith Front Leg Elevated Split Squat

Muscles worked

Setup

1. Place a stable step or weight plate in the center of the Smith machine.
2. Position the bar at upper-chest height and step under it, resting the bar across your upper traps.
3. Place your lead foot firmly in the center of the elevated platform and step your rear foot back into a long split stance.
4. Unrack the bar and stand tall with your core braced and shoulders retracted.

How to do it

1. Inhale and lower your hips vertically by bending both knees, allowing the back knee to descend toward the floor.
2. Descend until your front thigh is at or slightly below parallel to the platform, maintaining a slight forward torso lean.
3. Exhale and drive forcefully through the heel of the front foot to return to the starting position.
4. Complete all repetitions on one leg before switching to the opposite side.

Form checklist

• Keep the front heel glued to the platform at all times.
• Ensure the front knee tracks in line with your toes and does not cave inward.
• Maintain a neutral spine and avoid excessive arching in the lower back.
• Keep the majority of the weight distributed on the front leg.

Pro tips

• Think about 'dropping' your back knee straight down to maximize the stretch in the front glute.
• Pause for one second at the bottom of the movement to eliminate momentum and increase muscle fiber recruitment.

Make it harder

• Increase the height of the front platform to further extend the range of motion.
• Add a 3-second eccentric (lowering) phase to increase time under tension.

Frequently asked

What muscles does the smith front leg elevated split squat work?

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

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

The smith front leg elevated split squat uses smith machine.

Is the smith front leg elevated split squat good for beginners?

The smith front leg 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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