split-squat-smith-machine
Set the Smith machine bar to mid-chest height. Position one foot forward under the bar, and the other foot back, either elevated on a bench or step, or simply behind you with the heel lifted. Unrack the bar, resting it across your upper traps. Ensure your torso is upright and core engaged.
- Equipment
- Gym Machine
- Difficulty
- Intermediate
- Focus Area
- Legs
- Injury risk
- Low
Primary muscles
- quadriceps
- gluteus maximus
Secondary muscles
- hamstrings
- adductor magnus
- erector spinae
- rectus abdominis
Target muscles
- legs
- glutes
How to perform
- 1
Set the Smith machine bar to mid-chest height. Position one foot forward under the bar, and the other foot back, either elevated on a bench or step, or simply behind you with the heel lifted.
- 2
Unrack the bar, resting it across your upper traps. Ensure your torso is upright and core engaged.
- 3
Lower your body by bending both knees, allowing the back knee to descend towards the floor. Keep your front shin relatively vertical.
- 4
Descend until your front thigh is parallel to the floor or your back knee is just above the ground, maintaining control.
- 5
Drive through the heel and midfoot of your front leg to push back up, squeezing your glutes at the top.
- 6
Complete all repetitions on one side before switching to the other leg.
Safety & form
Train smart. Read these notes before adding heavy load.
