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Smith Machine Step-Up
A unilateral leg exercise performed on a Smith machine that targets the quads and glutes to build lower body strength and stability with a guided vertical path.
About Exercise
Equipment
Smith Machine, Plyometric Box
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Hamstrings, Calves, Abs, Obliques, Lower Back, Adductors
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Hamstrings
5/10Biceps Femoris
Abs
4/10Rectus Abdominis
Lower Back
4/10Erector Spinae
Calves
3/10Gastrocnemius, Soleus
Obliques
3/10External Obliques
Adductors
3/10Adductor Magnus
Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Place a sturdy box or bench under the Smith machine bar. Set the bar height to rest across your upper traps while standing on the floor.
- Unrack the bar and place one foot firmly on the platform.
- Drive through the heel of the elevated foot to extend the knee and hip.
- Stand tall on the platform without locking out the knee.
- Lower slowly under control until the trailing foot touches the floor.
- Complete all reps on one side before switching legs.
Coaching Tips
Form Cues
- Drive through heel
- Chest up
- Control the negative
- Knee tracks toe
Breathing
Inhale deeply before descending, brace your core, and exhale as you drive up to the standing position.
Tempo
3-1-1
Range of Motion
Descend until the non-working foot lightly touches the floor; ascend until the working leg is fully extended.
Safety
Safety Notes
- Ensure the platform is stable and non-slip
- Use safety stops on the machine
- Avoid hyperextending the knee at the top
Spotting
Not recommended; use the machine's safety stops if necessary.
Common Mistakes
- Pushing off back leg
- Rounding the back
- Knee caving inward
- Using momentum
When to Avoid
- Acute knee injury
- Lower back pain
- Hip instability
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexion range
Build Up First
- Master basic step-up form
- Proficient squatting technique
- Balance on one leg
Also known as
Smith Step-Up, Guided Step-Up, Machine Step-Up
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