Zirv Fitness
Strength exercise

Smith Machine Split Squat

How to do it

  1. Position the bar across the upper back in the Smith machine and step one foot forward into a staggered stance with the back heel lifted.
  2. Unhook the bar and set the feet so the front shin can stay close to vertical at the bottom of the rep.
  3. Lower straight down by bending both knees, letting the fixed bar path guide the movement while the torso stays upright.
  4. Descend until the front thigh nears parallel, feeling the load through the quadriceps and glutes of the front leg.
  5. Drive through the front foot to stand back up, keeping the front knee tracking in line with the toes.
  6. Exhale on the way up and complete all reps on one leg before re-hooking the bar and switching the stance.

Muscles worked

QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises
Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises

Related Quads exercises

A-SkipAtlas Stone LiftAtlas Stone LoadAxle Clean and PressB-SkipBand Front Squat
Type
Strength
Equipment
Smith Machine
Primary muscles
Quadriceps, Gluteus Maximus
Measured in
Reps and weight