Smith Elevated Split Squat

Description

How to Do Smith Elevated Split Squat

1. 1
   Setup

   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.

2. 2
   Setup

   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.

3. 3
   Setup

   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.

4. 4

   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.

5. 5

   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.