Bodyweight Squat
Quads·Intermediate·Compound
Smith Machine Split Squat
The Smith Machine Split Squat targets the quadriceps and glutes while improving unilateral strength using a fixed bar path.
Category
Strength
Difficulty
Intermediate
Movement
Compound
Bodyweight
No
How to
How to do the Smith Machine Split Squat
- 01
Position the bar across your upper back under the Smith machine.
- 02
Step one foot forward into a split stance.
- 03
Keep your torso upright and core braced.
- 04
Lower your back knee toward the floor by bending your front knee.
- 05
Descend until your front thigh is about parallel to the floor.
- 06
Drive through your front heel to return to the starting position before switching sides.
Performance tips
Cues that matter
- Keep most of your weight in the front leg
- Maintain an upright torso throughout
- Lower under control instead of dropping quickly
Common questions
Frequently asked
What muscles does the Smith Machine Split Squat work?
The Smith Machine Split Squat primarily targets the Quads. Supporting muscles include Glutes, Hamstrings, Abs.
Is the Smith Machine Split Squat a compound or isolation exercise?
The Smith Machine Split Squat is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Smith Machine Split Squat?
You need the following equipment: Smith Machine.
What difficulty level is the Smith Machine Split Squat?
The Smith Machine Split Squat is rated as intermediate difficulty. Some training experience is helpful for performing this exercise safely.
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