Smith Machine Split Squat

How to Perform the Smith Machine Split Squat

1. Position the Smith Machine bar across your upper traps and stand in a staggered stance with one foot forward and one foot back.
2. Your feet should be about hip-width apart side to side, and your stance should be long enough that your front shin is roughly vertical at the bottom.
3. Unrack the bar and stand upright with your core engaged and chest lifted.
4. Lower your body straight down by bending both knees, descending until your back knee nearly touches the floor.
5. Keep your torso upright throughout the descent with your weight primarily on your front foot.
6. Drive through the heel of your front foot to press yourself back up to the starting position.
7. Complete all reps on one side before switching to the other leg.

Common Mistakes to Avoid

Muscles Worked

Benefits

• ✓Builds single-leg strength and addresses bilateral imbalances
• ✓The Smith Machine provides stability, making it safer and more accessible than free-weight alternatives
• ✓Effective for quad, glute, and hamstring development with reduced spinal loading

Pro Tips

• ●A more upright torso emphasizes the quads, while a slight forward lean shifts emphasis to the glutes.
• ●Start with bodyweight split squats to find your ideal stance before adding the Smith Machine bar.
• ●This is a great introductory exercise before progressing to rear-elevated (Bulgarian) split squats.

Variations

Recommended Sets & Reps