Smith Front Leg 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
- 6
- Alternate Names
- Elevated Split Squat with Smith Machine
Visualised Target Muscle Groups
Front
Back
How to: Smith Front Leg Elevated Split Squat
- Set the Smith machine bar at an appropriate height.
- Stand with one foot elevated on a platform or bench.
- Position the bar across your upper back and grip it.
- Lower your body down by bending the front knee until your thigh is parallel to the floor.
- Push through your front heel to return to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Letting the knee cave inward during the squat.
- Not keeping weight centered over the front foot.
- Rounding the back while lowering.
Modifications
- Use a lower platform to reduce range of motion if needed.
- Perform the exercise without weights to practice form.
Tips
- Maintain an upright torso for proper alignment.
- Ensure your front knee doesn't extend beyond your toes.
- Lower yourself slowly to maximize muscle engagement.
Smith Front Leg Elevated Split Squat Alternatives
Tags
quads
strength
lower body
squat
hamstrings
glutes