Smith Elevated Split Squat
Master the Smith Elevated Split Squat to build powerful quads, glutes, and hamstrings. Elevate one foot to increase depth and challenge stability.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Smith Elevated Split Squat
Description
An effective strength exercise that targets the lower body, specifically the quads, glutes, and hamstrings. The exercise is performed on a Smith machine with one foot elevated behind.
Save Smith Elevated Split Squat to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to do Smith Elevated Split Squat
- 01Setup
Set the Smith machine bar to a height that allows you to unrack it with a slight bend in your knees, then place a bench or box behind you for foot elevation.
- 02Setup
Position the bar across your upper traps, unrack it, and step forward to place your working foot about 2-3 feet in front of the bar, with your non-working foot elevated behind you on the bench.
- 03Setup
Ensure your front foot is far enough forward so that your knee does not track excessively past your toes at the bottom of the movement, and maintain a tall, braced torso.
- 04
Inhale and slowly lower your body by bending your front knee and hip, allowing your back knee to drop towards the floor until your front thigh is at least parallel to the ground or slightly below.
- 05
Exhale as you drive through your front heel and midfoot, extending your knee and hip to push the bar back up to the starting position, squeezing your glute at the top.
Tips
- Maintain an upright torso throughout the movement; avoid leaning excessively forward or backward to keep tension on the working leg.
- Experiment with your front foot placement to find the optimal distance that allows a deep squat without your front knee caving in or excessively moving past your toes.
- Focus on driving through the heel and midfoot of your working leg to maximize glute and quad engagement, rather than pushing off the elevated back foot.
- Control the eccentric (lowering) phase for 2-3 seconds to increase time under tension and improve muscle hypertrophy.
Common mistakes
- Leaning too far forward shifts the emphasis away from the glutes and can strain the lower back; keep your chest up and core tight to maintain an upright posture.
- Allowing the front knee to cave inward (valgus collapse) can stress the knee joint; actively push your front knee outward, aligning it over your second and third toes.
- Using too much assistance from the back leg reduces the challenge on the working leg; consciously minimize pressure on the elevated foot, using it primarily for balance.
In the Ellim app, Smith Elevated Split Squat unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train smith elevated split squat?
Get Ellim — FreeQuestions
Is Smith Elevated Split Squat good for beginners?
Smith Elevated Split Squat is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Smith Elevated Split Squat?
You need Smith machine to perform Smith Elevated Split Squat. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Smith Elevated Split Squat?
Maintain an upright torso throughout the movement; avoid leaning excessively forward or backward to keep tension on the working leg. Experiment with your front foot placement to find the optimal distance that allows a deep squat without your front knee caving in or excessively moving past your toes. Focus on driving through the heel and midfoot of your working leg to maximize glute and quad engagement, rather than pushing off the elevated back foot. Control the eccentric (lowering) phase for 2-3 seconds to increase time under tension and improve muscle hypertrophy.
What are common mistakes when doing Smith Elevated Split Squat?
Leaning too far forward shifts the emphasis away from the glutes and can strain the lower back; keep your chest up and core tight to maintain an upright posture. Allowing the front knee to cave inward (valgus collapse) can stress the knee joint; actively push your front knee outward, aligning it over your second and third toes. Using too much assistance from the back leg reduces the challenge on the working leg; consciously minimize pressure on the elevated foot, using it primarily for balance.
Related exercises
Smith Curtsey Lunge
Thighs · Smith machine
Smith Zercher Squat
Thighs · Smith machine
Smith Frankenstein Squat
Thighs · Smith machine
Resistance Band Smith Squat
Thighs · Smith machine
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Dumbbell Renegade Row to Squat
Back · Hips · Dumbbell
Track every rep of Smith Elevated Split Squat.
Watch the weight climb session by session and add it to a routine you will actually run. Free on iPhone.
Free · iPhone only · Available on the App Store