ZULTA
NL Join the waitlist

Quads

Smith Machine Step Up

The Smith Machine Step Up is a strength exercise in a Smith machine for your quads. Share of the load in the Zulta muscle model: gluteus maximus 22%, quads (vastus lateralis) 18% and quads (vastus medialis) 18%.

Level: IntermediateEquipment: Smith machineMulti-joint (compound)Unilateral: one arm or leg at a time

How to do it

  1. Place a box about knee height inside the smith machine and set the bar at shoulder height.
  2. Step under the bar so it rests on your upper traps, unhook it and place one whole foot on the box.
  3. Drive through the heel on the box to stand up tall on it.
  4. Lower the trailing foot back to the floor under control.
  5. Finish all reps on one leg, then switch.

Tips

  • Position the box so the bar path runs over the middle of the foot on the box.
  • Keep the lower foot passive: it only touches down.

Common mistakes

  • Placing the box so far forward that the bar drags you back.
  • Springing off the floor foot.
  • Knee on the box drifting inward.

Muscles worked by the Smith Machine Step Up

  • Gluteus maximus Primary22%
  • Quads (vastus lateralis) Primary18%
  • Quads (vastus medialis) Primary18%
  • Gluteus medius Secondary12%
  • Quads (rectus femoris) Secondary8%
  • Hamstrings (biceps femoris) Minor5%
  • Hamstrings (semitendinosus/-membranosus) Minor4%
  • Adductors Stabilizer4%
  • Calves (soleus) Stabilizer4%
  • Obliques Stabilizer3%
  • Calves (gastrocnemius) Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Driving up onto a box with one leg: quads and glute max of the lead leg, glute medius to hold the pelvis level.

Smith Machine Step Up alternatives

Same equipment

Different equipment

Easier

No equipment

Make it easier

Similar exercises

Frequently asked questions

What muscles does the Smith Machine Step Up work?

Mainly the gluteus maximus, quads (vastus lateralis) and quads (vastus medialis). The gluteus medius and quads (rectus femoris) assist.

Is the Smith Machine Step Up good for beginners?

The Smith Machine Step Up is rated intermediate. If you are new, learn the Dumbbell Step Up first and build up from there.

What is a good alternative to the Smith Machine Step Up?

For example the Barbell Step Up, Dumbbell Step Up and Kettlebell Step Up. They train mostly the same muscles, some with different equipment.

Sources

  • Simenz et al. 2012, JSCR 26(12):3398-3405 (loaded step-up variations)

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

Join the waitlist