Smith-Machine Elevated Split-Squat

- Weight plates (optional)
- Weightlifting shoes (optional, for better grip)
1. Setup:
- Position a Smith machine on a flat, stable surface.
- Adjust the barbell to about chest height or just below. If you’re using weight plates, load the desired amount on each side of the bar.

2. Starting Position:
- Stand facing away from the Smith machine, about 2-3 feet away.
- Place one foot on an elevated platform or step behind you. The other foot should remain flat on the ground in front of you.
- Grab the barbell with both hands, resting it on your upper back (trapezius area).

3. Body Positioning:
- Keep your chest up and engage your core.
- Your shoulders should be back, and your gaze should be forward.
- Ensure your front knee is aligned with your ankle.

4. Movement:
- Slowly lower your body by bending your front knee, lowering until your thigh is parallel to the ground or as low as comfortable.
- Keep your back straight and your weight centered over your front foot.
- Press through your front heel to return to the starting position, straightening your knee.

5. Repetitions:
- Perform 8-12 repetitions on one leg before switching to the other leg.
- Aim for 2-3 sets on each leg, resting for 30-60 seconds between sets.

6. Tips:
- Maintain control throughout the movement; avoid bouncing at the bottom.
- Adjust the barbell and your stance as needed for comfort and safety.
- Foam rollers or workout mats can be used for added comfort under the knee of the trailing leg.

Always consult with a fitness professional if you're unsure about your form or if you're new to this type of exercise.