Smith Machine Single-Leg Kneeling Squat

HOW TO DO IT

1. 1Set the Smith bar at kneeling height and place a pad under your knees.
2. 2Duck under the bar and rest it across your upper traps or rear delts.
3. 3Kneel on one knee with the other foot planted forward for support.
4. 4Hinge at the hips and sit your glutes back toward the rear heel.
5. 5Drive the hips forward and up to return to the tall kneeling start.
6. 6Squeeze the working glute at the top, then repeat for reps.

COMMON MISTAKES

• Rounding the lower back at the bottom of the hinge.
• Letting the bar drift up onto the neck instead of the traps.
• Using the standing leg to push instead of the working glute.
• Cutting the range short and never reaching full hip flexion.

TIPS

• Keep the torso braced and the ribs down as you hinge.
• Push the hips straight back, not down, to keep tension on the glute.
• Let the working shin stay grounded and the knee track over the toes.
• Pause for a beat at the bottom before driving up.

SAFETY

• Kneel on a thick pad to protect the patella and shins.
• Start light; the single-leg position is unstable under load.

DETAILS

Muscles

Glutes

Equipment

Smith MachineMat

Type

Strength Training

Difficulty

Intermediate

Tracked as

Weight & Reps

TECHNIQUE

Legs

One

Body position

Kneeling