Split Squat (Smith Machine)

How to do it

1. Set the bar on your upper back and stand with both feet directly under it.
2. Step one foot back into a split stance, toes forward, feet not on one line.
3. Brace and keep your back upright.
4. Bend both knees until your back knee nearly touches the floor, with your weight on the front heel.
5. Push through the front heel to stand, then repeat and switch legs.

Key cues

• Back upright
• Chest up
• Weight on the front heel
• Stay centered between your feet
• Back knee nearly touches

Common mistakes

• Leaning the torso forward
• Letting your weight roll off the front heel
• Standing with your feet too close together
• Stopping well short of the floor

Muscles worked

Primary

Quads and glutes

Secondary

Hamstrings, abs and obliques

Equipment

Smith machine and weight plates.

References

1. StrengthLog: Smith Machine Lunge
2. BarBend: Split Squat