Smith-Machine Elevated Split-Squat
Elevated split-squats in a Smith machine for a seriously strong lower body. Target quads, glutes, & balance with controlled, supported movement.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
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.
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).
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.
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.
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.
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.