Smith Single-Leg Split Squat

Smith Single-Leg Split Squat is a beginner-level compound in the strength category that primarily works the quads. It also recruits the calves, glutes and hamstrings. It is performed with machine.

How to do it

1. 1To begin, place a flat bench 2-3 feet behind the smith machine. Then, set the bar on the height that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
2. 2Hold on to the bar using both arms at each side (palms facing forward), unlock it and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
3. 3Position your legs by placing one foot slightly forward under the bar and extending your other leg back and place the top of your foot on the bench. This will be your starting position
4. 4Begin to slowly lower the bar by bending the knee as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calf becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knee should make an imaginary straight line with the toes that is perpendicular to the front. If your knee is past that imaginary line (if it is past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
5. 5Begin to raise the bar as you exhale by pushing the floor with the heel of your foot mainly as you straighten your leg again and go back to the starting position.
6. 6Repeat for the recommended amount of repetitions.
7. 7Switch legs and repeat the movement.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Keep your core braced and your spine neutral throughout the movement.
• •Add load only once you complete all reps with good form — progressive overload.
• •Press through the full range and avoid snapping the joints into lockout.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.