Smith-Machine Elevated-Heel Squat
The Smith-Machine Elevated-Heel Squat is a compound exercise that mainly works the quads, with help from the glutes & hips, hamstrings and calves / shins. You'll need: lifting blocks and smith machine.
Required Equipment
Smith-Machine Elevated-Heel Squat Muscles Worked
Primary
Quads (quadriceps femoris)
Secondary
Glutes (gluteus maximus); Hamstrings; Upper Calf (gastrocnemius)
How to do the Smith-Machine Elevated-Heel Squat
Position an elevation wedge or plate beneath the Smith machine bar and place your heels securely on it with toes pointing slightly outward.
Rest the barbell across your upper back and shoulders, then unrack the weight by rotating it.
Keep your torso upright and core engaged as you bend your knees to lower your hips toward your heels.
Descend smoothly until your thighs are parallel to the floor or as comfortable for your knees.
Drive through your heels and press evenly into the platform to return to the starting position.
Smith-Machine Elevated-Heel Squat FAQs
What muscles does the Smith-Machine Elevated-Heel Squat work?
The Smith-Machine Elevated-Heel Squat mainly works the quads, with help from the glutes & hips, hamstrings and calves / shins. The main muscles are the quadriceps femoris.
What equipment do you need for the Smith-Machine Elevated-Heel Squat?
Lifting blocks and smith machine.
Is the Smith-Machine Elevated-Heel 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-Heel Squat go on?
It belongs on leg day in a push/pull/legs routine.
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