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.
The Smith-Machine Elevated Split-Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the hip abductors (outer thighs) and hamstrings. You'll need: smith machine or weight plates.
Required Equipment
Smith-Machine Elevated Split-Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hip Abductor (gluteus medius); Hamstrings
Smith-Machine Elevated Split-Squat Variations and Alternatives
How to do the 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.
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.
Smith-Machine Elevated Split-Squat FAQs
What muscles does the Smith-Machine Elevated Split-Squat work?
The Smith-Machine Elevated Split-Squat mainly works the quads and glutes & hips, with help from the hip abductors (outer thighs) and hamstrings. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Smith-Machine Elevated Split-Squat?
Smith machine or weight plates.
Is the Smith-Machine Elevated Split-Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Smith-Machine Elevated Split-Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Smith-Machine Elevated Split-Squat variations and alternatives?
Similar exercises include the Barbell Elevated Front-Foot Split-Squat, Barbell Single-Leg Split-Squat, Bodyweight Elevated Front-Foot Split-Squat and Elevated Split-Squat.
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