Smith-Machine Single-Leg Split-Squat
Build serious leg strength with Smith-Machine Single-Leg Split-Squats. Perfect for isolating muscles and improving balance.
The Smith-Machine Single-Leg Split-Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings and lower back. You'll need: exercise bench or smith machine or weight plates.
Required Equipment
Smith-Machine Single-Leg Split-Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Spinal Erectors (erector spinae)
Smith-Machine Single-Leg Split-Squat Variations and Alternatives
How to do the Smith-Machine Single-Leg Split-Squat
Smith Single Leg Split Squat Instructions
Weight plates (optional)
Bench
Setup:
Set the Smith machine to a comfortable height for your shoulders.
Load the appropriate weight on each side of the barbell if using weights. Start light to ensure proper form.
Position a bench behind you, about two feet away from the Smith machine.
Positioning:
Stand in front of the Smith machine with your feet shoulder-width apart.
Place one foot back on the bench. The top of your foot can be on the bench for better stability.
Rest the barbell on your upper back (traps), ensuring it is secure.
Keep your core engaged and chest lifted throughout the movement.
Movement:
Lower your body by bending your front knee, allowing it to track over your toes. The back knee should lower towards the ground.
Descend until your front thigh is parallel to the ground, or as low as your flexibility allows without pain.
Push through your front heel to rise back up to the starting position.
Complete the desired number of repetitions on one leg, then switch to the other leg.
Tips:
Keep your torso upright and avoid leaning forward.
Maintain a slow and controlled motion to prevent injury.
Use a mirror if available to check your form.
Start with body weight before adding weight for resistance.
Smith-Machine Single-Leg Split-Squat FAQs
What muscles does the Smith-Machine Single-Leg Split-Squat work?
The Smith-Machine Single-Leg Split-Squat mainly works the quads and glutes & hips, with help from the hamstrings and lower back. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Smith-Machine Single-Leg Split-Squat?
Exercise bench or smith machine or weight plates.
Is the Smith-Machine Single-Leg Split-Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Smith-Machine Single-Leg Split-Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Smith-Machine Single-Leg Split-Squat variations and alternatives?
Similar exercises include the Band Single-Leg Split-Squat, Barbell Single-Leg Split-Squat, Lever Bulgarian Split-Squat and Chair Smith-Machine Squat.
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