ex_SA7YFD

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Upper Legs · Smith Machine

Smith Machine Narrow Stance Heels Elevated Squats

beginnerstrengthMale & female model

Smith Machine Narrow Stance Heels Elevated Squats is a beginner compound strength exercise that works the quads (upper legs), with the glutes assisting. It needs a smith machine. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.

Target: Quads
Body part: Upper Legs
Equipment: Smith Machine
Category: Strength
Mechanic: Compound
Force: Push
Sets × reps: 3 × 8-12
Calories / min: ≈ 6.1 kcal

Primary muscles

Quadriceps

Secondary muscles

Glutes

How to do Smith Machine Narrow Stance Heels Elevated Squats

Place a small plate or wedge under your heels and step under the Smith bar with your feet close together.
Unrack the bar with it resting on your upper back.
Squat down, letting your knees travel forward, until your thighs are about parallel to the floor.
Drive back up and repeat.

Form tips

The raised heels put the focus on the quadriceps.
Keep your torso upright.

Smith Machine Narrow Stance Heels Elevated Squats alternatives

Narrow Stance Heels Elevated Dumbbell Goblet Squats

Quads · intermediate

Dumbbell Narrow Stance Squats

Quads · intermediate

Barbell Narrow Stance Squat

Quads · intermediate

Dumbbell Squats

Quads · intermediate

More quads exercises

Bodyweight Squats

Quads · beginner

Kettlebell Squats

Quads · intermediate

Jump Squats Bodyweight

Quads · intermediate

Barbell Front Squats

Quads · intermediate

Barbell Bench Squats

Quads · intermediate

Goblet Kettlebell Squats

Quads · intermediate

Feet Together Barbell Squats

Quads · intermediate

Assisted Pistol Squats

Quads · advanced

Smith Machine Narrow Stance Heels Elevated Squats FAQ

What muscles does Smith Machine Narrow Stance Heels Elevated Squats work?

Smith Machine Narrow Stance Heels Elevated Squats mainly works the quads in the upper legs. The glutes work as secondary muscles.

What equipment do you need for Smith Machine Narrow Stance Heels Elevated Squats?

You need a smith machine.

How many sets and reps of Smith Machine Narrow Stance Heels Elevated Squats should I do?

Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Smith Machine Narrow Stance Heels Elevated Squats good for beginners?

Yes. Smith Machine Narrow Stance Heels Elevated Squats is rated beginner, so it's a sound choice while you learn to train the quads.

How many calories does Smith Machine Narrow Stance Heels Elevated Squats burn?

About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.

What is a good alternative to Smith Machine Narrow Stance Heels Elevated Squats?

Other exercises for the quads include Narrow Stance Heels Elevated Dumbbell Goblet Squats, Dumbbell Narrow Stance Squats, Barbell Narrow Stance Squat and Dumbbell Squats.

For developers

Use Smith Machine Narrow Stance Heels Elevated Squats in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

Get a free API key Read the docs

# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_SA7YFD" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_SA7YFD",
  "name": "Smith Machine Narrow Stance Heels Elevated Squats",
  "model": "male",
  "counterpartId": "ex_5QF3QD",
  "target": "Quads",
  "equipment": "Smith Machine",
  "media": {
    "mp4": "https://…/ex_SA7YFD/mp4-720.mp4?…",
    "poster": "https://…/ex_SA7YFD/poster.jpg?…"
  }
}