Smith Machine Step-Up

Technique

How to perform Smith Machine Step-Up

1. Position a sturdy bench under the Smith bar and set the safeties just below bench height.
2. Load the bar and step under it so it rests across your upper traps with a comfortable overhand grip slightly wider than shoulder width, feet hip-width apart and chest tall.
3. Unrack by rotating the bar forward, then plant your working foot fully on the bench with toes forward and the entire foot supported.
4. Brace your core and exhale as you drive through the mid-foot and heel of the lead leg to stand up onto the bench, keeping your torso upright and bringing the trail foot up lightly without pushing off the floor.
5. Pause briefly at the top with knees softly extended and hips stacked over the lead foot.
6. Inhale as you lower under control by hinging slightly at the hips and bending the lead knee, guiding the trail foot back to the floor without letting the front heel lift or the safeties clang.
7. Repeat for the desired reps on one side, then re-rack if needed and switch legs, keeping the bar path steady and your core braced throughout.

GymDaze demonstration

Watch Smith Machine Step-Up

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Gluteus Medius.