VARIATIONS
Smith Machine Split Squat
Bar rests across upper traps with rear heel elevated.
This unilateral movement isolates the quadriceps and hamstrings while the fixed bar path enhances stability. It effectively corrects leg strength imbalances and builds lower body power.
HOW TO DO IT
- Position the bar across your upper traps and step one foot forward.
- Place your rear foot flat on the floor behind you.
- Lower your hips until the front thigh is parallel to the floor.
- Keep your front knee aligned over your ankle throughout the descent.
- Drive through the front heel to return to the starting position.
- Complete all reps on one leg before switching sides.
COMMON MISTAKES
- Allowing the front knee to cave inward.
- Leaning too far forward and shifting weight to the toes.
- Bouncing at the bottom of the movement.
- Placing the feet too close together laterally.
TIPS
- Keep your torso upright to maximize quad engagement.
- Drive through the mid-foot of the front leg.
- Maintain a slight forward lean to activate the glutes.
SAFETY
- Ensure the safety catches are set below your lowest range of motion.
DETAILS
- Muscles
- HamstringsQuadriceps
- Equipment
- Smith Machine
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Split squat
- Load position
- On the back
- Legs
- One
- Body position
- Standing
- Stance
- Staggered / split
- What is raised
- Rear foot elevated
SIMILAR EXERCISES
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