Heel-Elevated Smith Machine Squat

Smith-machine variation: the guided path reduces stabilization demands and lets you focus overload on the target muscle.

• Compound
• Machine
• Intermediate

How to do it

• Align your body with the fixed path before unlocking the bar
• Keep support and tension constant throughout the range
• Set the safety stops before training close to failure

Sets, reps and tempo

Ranges: 6–10 reps for hypertrophy · 1–2 RIR

Tempo: Lower for 2–3 s under control, brief pause, drive up with intent

Common mistakes

• Forcing a setup that does not fit the machine path
• Bouncing against the stops or losing tension at the end of the range

Muscles worked

Primary

• Quads

Secondary

• Glutes
• Core / abs

Alternatives

• Heel-Elevated Back Squat
• Barbell Back Squat
• Hack Squat (machine)
• Front Squat