Smith Machine Split Squat
A unilateral lower-body exercise using a Smith machine that targets quads and glutes to build strength and correct imbalances; the fixed bar path aids stability for heavier loads.
About Exercise
Equipment
Smith Machine
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Hamstrings, Adductors, Calves, Abs, Lower Back
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Hamstrings
5/10Biceps Femoris
Adductors
4/10Adductor Magnus
Calves
3/10Soleus
Abs
3/10Rectus Abdominis
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Set the Smith machine bar at shoulder height and load plates. Step under the bar, position it across your upper back, unrack, and assume a staggered stance with front foot under the bar and back heel elevated.
- Inhale and bend both knees to lower your hips straight down.
- Descend until front thigh is parallel to the floor and back knee hovers near the ground.
- Drive through front heel to extend knees and hips, pushing back to start position.
- Exhale during the ascent.
- Keep torso upright and core braced throughout.
- Switch legs after reps and re-rack the bar.
Coaching Tips
Form Cues
- Knees track over toes
- Drive through front heel
- Keep chest up
- Core tight
- No knee cave
Breathing
Inhale during descent, brace core, and exhale forcefully during ascent.
Tempo
3-1-1
Range of Motion
Lower until front thigh parallels floor and back knee nearly touches ground; ascend until knees are softly extended without locking.
Safety
Safety Notes
- Set safety catches below lowest point
- Start with light weight
- Avoid if acute knee pain
- Warm up joints first
- Use spotter for max loads
Spotting
Spot from behind if heavy; Smith safeties preferred over manual spotting for unilateral nature.
Common Mistakes
- Front knee past toes excessively
- Back rounding
- Locking knees at top
- Uneven weight distribution
- Using momentum to rise
When to Avoid
- Acute knee injury
- Hip instability
- Lower back strain
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexion range
- Thoracic extension
Build Up First
- Master basic squat form
- Single-leg balance competency
- Familiarity with Smith machine
Also known as
Machine Split Squat, Smith Lunge Squat, Fixed Bar Split Squat
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