Smith Split Squat

Muscles worked

Setup

1. Position the Smith machine bar at upper-chest height and step under it, resting the bar across your upper traps.
2. Unhook the bar and take a large step forward with one leg, placing the other leg behind you in a staggered stance.
3. Ensure your front foot is flat on the floor and your back heel is elevated, with feet hip-width apart for stability.
4. Maintain an upright torso with your core engaged and your gaze fixed forward.

How to do it

1. Inhale and lower your hips vertically by bending both knees until your back knee is just above the floor.
2. Control the descent with a 2-3 second tempo, ensuring the front knee stays aligned with the foot.
3. Exhale and drive forcefully through the heel of your front foot to return to the starting position.
4. Complete all repetitions on one leg before switching sides to maintain consistent tension.

Form checklist

• Keep your front heel glued to the floor throughout the entire movement.
• Ensure your front knee tracks in line with your second toe, avoiding any inward collapse.
• Maintain a neutral spine and avoid excessive arching or rounding of the lower back.
• Keep the majority of the weight (approx. 80%) on the front leg, using the back leg primarily for balance.

Pro tips

• To maximize glute recruitment, take a slightly longer stride and lean your torso forward at a 15-degree angle.
• Focus on 'pushing the floor away' with your front foot to enhance the mind-muscle connection with your quadriceps.

Make it harder

• Place your front foot on a weight plate or low platform to create a deficit, increasing the range of motion and stretch on the glutes.
• Implement a 2-second pause at the bottom of each rep to eliminate momentum and increase time under tension.

Frequently asked

What muscles does the smith split squat work?

The smith split squat primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the smith split squat?

The smith split squat uses smith machine.

Is the smith split squat good for beginners?

The smith split squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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