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Smith Machine Step Up
A unilateral lower body exercise using a Smith machine and platform to target quads and glutes, building strength, symmetry, and stability with guided bar path.
About Exercise
Equipment
Smith Machine, Plyometric Box
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Hamstrings, Abs, Lower Back, Calves, Obliques, 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
Set Smith machine bar at shoulder height, place sturdy knee-height platform in front, unrack bar across upper traps with feet shoulder-width.
- Place one foot fully on platform, other foot on floor behind.
- Drive through heel of platform foot to stand tall on platform.
- Extend working knee without locking, lift non-working foot off ground.
- Pause briefly at top, squeeze glutes.
- Lower body controlled by bending working knee.
- Return non-working foot to floor without weight on it.
- Switch legs after reps.
Coaching Tips
Form Cues
- Drive through heel
- Knees track toes
- Core tight
- Upright torso
- Squeeze glutes top
- Controlled lower
Breathing
Inhale during descent, brace core and exhale as you drive up.
Tempo
3-1-1
Range of Motion
Platform at knee height; ascend until working thigh parallel to ground or higher, descend until non-working foot lightly touches floor.
Safety
Safety Notes
- Ensure platform is stable and secure
- Use safety hooks on Smith machine
- Start light to master form
- Avoid if acute knee or back pain
- Keep knee aligned with toes
- Engage core to protect back
Spotting
Not typically needed due to guided bar path; use safeties if available.
Common Mistakes
- Knee caving inward
- Using momentum
- Leaning forward
- Locking knees
- Uneven platform foot
- Rushing descent
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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