Smith Single-Leg Split Squat

How to do the Smith Single-Leg Split Squat

1. To begin, place a flat bench 2-3 feet behind the smith machine. Then, set the bar on the height that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
2. Hold on to the bar using both arms at each side (palms facing forward), unlock it and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
3. Position your legs by placing one foot slightly forward under the bar and extending your other leg back and place the top of your foot on the bench. This will be your starting position
4. Begin to slowly lower the bar by bending the knee as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calf becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knee should make an imaginary straight line with the toes that is perpendicular to the front. If your knee is past that imaginary line (if it is past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
5. Begin to raise the bar as you exhale by pushing the floor with the heel of your foot mainly as you straighten your leg again and go back to the starting position.
6. Repeat for the recommended amount of repetitions.
7. Switch legs and repeat the movement.

Muscles worked

Role	Muscles
Primary	quads
Secondary	calves, glutes, hamstrings
Equipment	machine
Difficulty	beginner
Type	compound

No machine? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Bodyweight Walking Lunge Bodyweight Freehand Jump Squat Bodyweight Squats - With Bands Resistance Bands Bodyweight Squat Bodyweight Dumbbell Lunges Dumbbell Dumbbell Rear Lunge Dumbbell

Harder than the Smith Single-Leg Split Squat

Reverse Band Power Squat expert · Barbell Power Jerk expert · Barbell Overhead Squat expert · Barbell

Superset the Smith Single-Leg Split Squat with

Opposing hamstrings work — alternate sets without extra rest.

Smith Machine Stiff-Legged Deadlift hamstrings Lying Leg Curls hamstrings Seated Leg Curl hamstrings Standing Leg Curl hamstrings

Common questions

What muscles does the Smith Single-Leg Split Squat work?

The Smith Single-Leg Split Squat primarily works the quads, with the calves, glutes, and hamstrings as secondary movers. Barbell Full Squat, Barbell Lunge, and Barbell Squat train the same muscle, across 9 equipment types.

What equipment do you need for the Smith Single-Leg Split Squat?

A Machine. Without a machine, Bodyweight Walking Lunge, Freehand Jump Squat, and Squats - With Bands train the same muscle, and 27 of the catalogue's options for this muscle need no equipment.

Is the Smith Single-Leg Split Squat suitable for beginners?

Yes, the Smith Single-Leg Split Squat is rated beginner. Reverse Band Power Squat, Power Jerk, and Overhead Squat are the progressions from here.

Where should the Smith Single-Leg Split Squat go in a workout?

Early — the Smith Single-Leg Split Squat is compound, working 4 muscle groups, so run it first or second while you are fresh, then superset Smith Machine Stiff-Legged Deadlift and Lying Leg Curls later.

Similar exercises

Barbell Full Squat Barbell Barbell Lunge Barbell Barbell Squat Barbell Barbell Squat To A Bench Barbell Barbell Step Ups Barbell Barbell Walking Lunge Barbell