Heels-Elevated Smith Machine Squat

Body region

• Legs
• Glutes

Muscles

Main

• Rectus Femoris
• Vastus Lateralis
• Vastus Medialis
• Vastus Intermedius

Helps

• Gluteus Maximus
• Adductor Magnus
• Soleus

Holds

• Erector Spinae
• Rectus Abdominis
• Transversus Abdominis

Equipment

• Smith Machine
• Weight Plate

Technique

1. Place two small weight plates or a wedge under the Smith machine bar, and set the bar at shoulder height.
2. Step under the bar and set it across your upper back, with the heels on the plates and the feet slightly forward.
3. Unhook the bar and sit down with control, keeping the torso upright and the knees forward.
4. Go down to at least parallel, then drive up.
5. Hook the bar back on the rack before stepping off.

Cues

• Keep the feet slightly in front of the bar.
• Push the knees out in line with the toes.
• Set the safeties before starting.

Common mistakes

• Placing the feet too far back so the knees get stressed.
• Letting the heels slide on the plates.
• The knees caving in.
• Not using the safety stops.

Alternatives

• Smith Machine Squat
• Heels-Elevated Back Squat
• Hack Squat