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Strength Training · Bodybuilding

Smith Machine Rear-Foot-Elevated Split Squat

The Smith Machine Rear-Foot-Elevated Split Squat trains your quads and glutes one leg at a time, with your back foot on a bench and the bar moving along fixed rails.

  • Intermediate
  • Compound
  • Moderate injury risk
  • Rest 1 min 30 sec
Video by connor meyler on YouTube

How to do it

  1. Position a bench behind the bar, within reach of your back foot.
  2. Position yourself under the bar with it across your upper back, holding it with both hands.
  3. Place your working foot forward, slightly to its side of the bar’s center.
  4. Rest the top of your back foot on the bench.
  5. Rotate the bar out of its hooks.
  6. Lower your back knee toward the floor by bending your front leg to a comfortable depth.
  7. Push through your front foot to return to standing.
  8. After your final rep, rotate the bar securely into both hooks before moving either foot.

Form cues

  • Brace your belly before each descent.
  • Keep your front knee tracking over your toes.
  • Keep your hips facing forward.
  • Exhale as you push up.

Common mistakes

  • Front heel liftingAdjust your front foot position so your whole foot stays planted throughout the descent.
  • Pushing off the benchTreat your back foot as light support while your front leg does most of the work.
  • Standing on a tightropeLeave roughly hip-width space between your feet from side to side for a steadier stance.
  • Arching your lower backKeep your ribs over your pelvis rather than lifting your chest excessively.

Safety

An unsuitable stance along the fixed bar path can strain your front knee or rear hip. Losing balance or reaching failure without correctly set stops can leave you trapped under the bar.

  • Set the safety stops just below your lowest controlled position.
  • Use a stable bench that cannot slide or tip.
  • Test the full movement with the unloaded bar before adding weight.
  • End the set while you can still complete a controlled repetition.

Choose a bodyweight or rear-foot-on-floor version if the elevated position causes knee, hip, or back discomfort; seek professional advice if pain persists.

Muscles worked

Front
Back

Primary muscles

  • Glutes
  • Quadriceps

Secondary muscles

  • Adductors

Equipment

  • Flat Bench
  • Smith Machine

Sets and reps

Sets
2–3
Target
8–12 reps per leg
Rest
1 min 30 sec

Start with your weaker leg and match its repetitions on the other side.

Variations

Easier