Smith-Machine Front-Leg Elevated Split-Squat

Smith Front Leg Elevated Split Squat

- Weight plates (optional)
- Elevated platform or box (around 4-6 inches high)

Starting Position

1. Set the bar of the Smith machine to a height that is comfortable for you.
2. Stand facing the Smith machine with your back to the elevated platform.
3. Place one foot on the elevated platform behind you.
4. Position the bar across the back of your shoulders, gripping the bar with both hands.
5. Stand tall with your chest up and shoulders back. Your feet should be hip-width apart.

Movement Instructions

1. Lowering Phase:
- Bend your front knee and lower your hips down toward the ground.
- Keep your back straight and your chest up as you descend.
- The back knee should approach the ground but not touch it. Ensure your front knee does not extend past your toes.

2. Bottom Position:
- Hold the position for a moment when your front thigh is parallel to the floor.
- Ensure your weight is distributed over the front heel.

3. Rising Phase:
- Push through the front heel and straighten your front leg to rise back to the starting position.
- Maintain control and avoid locking out your knee at the top.

4. Repetitions:
- Perform the desired number of repetitions on one leg before switching to the other.

Tips for Beginners

- Start with lighter weights or no weights until you feel comfortable with the movement.
- Focus on your balance; you may need to practice without the Smith machine initially.
- Keep your core engaged throughout the exercise to stabilize your body.

Safety Considerations

- Always use a spotter or safety clips when using weights.
- Ensure the Smith machine is securely set up before starting.
- If you feel any pain (not to be confused with muscle fatigue), stop immediately and reassess your form.