Smith Machine Rear Elevated Split Squat

How to Perform the Smith Machine Rear Elevated Split Squat

1. Place a flat bench behind you and position yourself under the Smith Machine bar with it resting across your upper traps.
2. Reach one foot back and place the top of that foot on the bench behind you.
3. Position your front foot far enough forward that when you descend, your front knee stays roughly above your ankle.
4. Unrack the bar and stand upright with your core braced and chest up.
5. Lower your body by bending your front knee and dropping your back knee toward the floor.
6. Descend until your front thigh is at or below parallel to the floor, maintaining an upright torso.
7. Drive through the heel of your front foot to return to the starting position, squeezing your quad and glute at the top.
8. Complete all reps on one side before switching legs.

Common Mistakes to Avoid

Muscles Worked

Benefits

• ✓Deep range of motion creates superior quadriceps and glute activation
• ✓Corrects bilateral strength imbalances between legs
• ✓The Smith Machine removes balance as a limiting factor, allowing heavier loading per leg

Pro Tips

• ●Place the laces of your back foot (not the toes) on the bench for better comfort and ankle positioning.
• ●Start with lighter weight to find your ideal stance distance before progressively loading.
• ●This exercise is one of the best movements for building single-leg quad and glute strength.

Variations

Recommended Sets & Reps