# Heels-Elevated Smith Machine Squat

URL: https://heatsy.app/ex/heels-elevated-smith-machine-squat

Also known as: Heels-Elevated Smith Squat, Smith Machine Heel-Elevated Squat, Smith Squat with Heels on Plates

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](https://heatsy.app/ex/smith-machine-squat)
- [Heels-Elevated Back Squat](https://heatsy.app/ex/heels-elevated-back-squat)
- [Hack Squat](https://heatsy.app/ex/hack-squat)