Smith Split Squat
Position a flat bench or box behind the Smith machine bar. Place the bar across your upper back and shoulders, unrack it. Step one foot forward, directly under the bar, and place the top of your other foot on the bench behind you.
- Equipment
- Gym Machine
- Difficulty
- Intermediate
- Focus Area
- Legs
- Injury risk
- Low
Primary muscles
- Quadriceps
- Gluteus Maximus
Secondary muscles
- Hamstrings
- Adductor Magnus
- Core
Target muscles
- legs
- glutes
How to perform
- 1
Position a flat bench or box behind the Smith machine bar. Place the bar across your upper back and shoulders, unrack it.
- 2
Step one foot forward, directly under the bar, and place the top of your other foot on the bench behind you.
- 3
Maintain an upright torso, engage your core, and lower your body by bending both knees until your front thigh is parallel to the floor.
- 4
Ensure your front knee tracks over your toes and your back knee points towards the floor without touching it.
- 5
Drive through your front heel to push back up to the starting position, squeezing your glutes at the top.
- 6
Complete all reps on one leg before switching to the other.
Safety & form
Train smart. Read these notes before adding heavy load.
