Legs · Smith machine

Smith Split Squat

The Smith split squat is a unilateral strength exercise that targets the quadriceps and glutes. The machine's fixed bar path minimizes balance demands, making it an effective compound movement to place in the middle of a leg workout.

Muscles: Legs, Glutes
Equipment: Smith machine
Type: Strength
Animation: Men and women

How to do it

Stand in a Smith machine with the bar across your upper back.
Step one foot forward and one foot back into a split stance.
Lower your body by bending both knees until your back knee nearly touches the ground.
Keep your front knee aligned over your ankle.
Drive through your front heel to return to the starting position.

Common mistakes

Placing the front foot too close under the bar shifts excessive shearing force to the front knee and lifts the heel.
Shifting too much body weight onto the rear leg takes tension away from the working front leg.
Allowing the front knee to cave inward during the descent compromises joint stability and alignment.
Rounding the lower back under load increases unnecessary spinal stress throughout the movement.

Tips

Step far enough forward so your front shin stays nearly vertical and your heel remains firmly glued to the floor.
Hinge slightly forward at the hips with a flat back to increase recruitment of the glutes.
Drive through your front heel to stand up, avoiding an abrupt lockout of the knee at the top.

Sets and reps

Perform 3 to 4 sets of 8 to 12 repetitions per leg for muscle development. Rest for 60 to 90 seconds between legs to allow adequate recovery.

Muscles worked

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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On a computer? Point your phone's camera here to get the app.

Questions

Why do split squats in the Smith machine instead of with free weights?

The fixed track eliminates the need to balance the bar, allowing you to push closer to muscular failure without balance being the limiting factor.

What should you do if your front knee hurts during the exercise?

Stop the set immediately, adjust your stance to ensure your shin is vertical, and consult a medical specialist if the pain persists.

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