Smith Elevated Split Squat Exercise Guide
Exercise Profile
- Target
- Quadriceps
- Equipment
- Smith machine
- Body Part
- Thighs
- Primary Muscle
- Quadriceps
- Secondary Muscles
- Hamstrings, Gluteus Maximus
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Elevated Split Squat
Visualised Target Muscle Groups
Front
Back
How to: Smith Elevated Split Squat
- Set the Smith machine bar at about shoulder height.
- Stand facing away from the bar, place one foot on an elevated surface behind you.
- Grip the bar with both hands, and position it just above your shoulders.
- Align your front foot under the bar, ensuring your front knee is tracking over your ankle.
- Lower your body until your front thigh is parallel to the ground.
- Push through the front heel to return to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Leaning too far forward
- Not using a full range of motion
- Letting the front knee collapse inward
Modifications
- Use a lower weight to focus on form.
- Perform the exercise without the Smith machine for better range of motion.
Tips
- Keep your chest upright throughout the movement.
- Push through your front heel as you rise.
- Ensure your knee doesn't extend past your toes.
Smith Elevated Split Squat Alternatives
Tags
thighs
squat
strength
quadriceps
glutes
hamstrings
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