Legs · Smith Machine
Smith Elevated Split Squat
How to do the smith elevated split squat, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Smith Machine
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Set the Smith machine bar across your upper back and take a split stance with your rear foot elevated on a bench behind you and your front foot planted forward. Unrack the bar, then lower straight down by bending your front knee until your thigh is at least parallel, and drive through the front heel to return to the top.
- 1Push through the front mid-foot and feel your quad engage
- 2Keep your chest up and sit straight down through the front hip
- 3Move deliberately and with control along the fixed bar path
Common mistakes
- Don't let your front knee collapse inward or your heel lift
- Avoid using momentum or rushing the reps
- Don't let your spine round; keep it neutral throughout
Muscles worked
The smith elevated split squat mainly works the quads and glutes, with the hamstrings, lower back, and calves assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
- CalvesSupport
- Upper AbsMinor
Kovo programs the smith elevated split squat for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.