Smith-Machine Split-Squat
Build leg strength with the Smith-Machine Split-Squat! A supported lunge for targeted muscle growth & stability.
The Smith-Machine Split-Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings and core. You'll need: smith machine.
Required Equipment
Smith-Machine Split-Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Deep Core (transverse abdominis)
Smith-Machine Split-Squat Variations and Alternatives
How to do the Smith-Machine Split-Squat
Set up: Stand in a split stance with the Smith machine bar across your shoulders. Place one foot in front of the other, far enough apart to maintain balance while performing the exercise.
Unlock the bar: Unlock the Smith machine bar and hold it on your shoulders, just behind your neck. Keep your head up and your back straight.
Lower your body: Lower your body by bending your front knee and dropping your back knee towards the ground. Your front knee should not extend past your toes, and your back knee should hover just above the floor.
Return to start: Push through the heel of your front foot to return to the starting position, fully extending your front leg.
Repeat: Repeat for the desired number of repetitions before switching legs.
Ensure that your weight is evenly distributed between both legs and that your torso remains erect throughout the exercise to avoid putting excessive pressure on your back. Adjust the weight according to your fitness level and use a weight that allows you to maintain proper form during the exercise.
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Smith-Machine Split-Squat FAQs
What muscles does the Smith-Machine Split-Squat work?
The Smith-Machine Split-Squat mainly works the quads and glutes & hips, with help from the hamstrings and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Smith-Machine Split-Squat?
Smith machine.
Is the Smith-Machine 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 Split-Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Smith-Machine Split-Squat variations and alternatives?
Similar exercises include the Barbell Front Rack Split-Squat, Barbell Low Split-Squat, Barbell Side Split-Squat and Barbell Split-Squat.
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