Smith Machine Split Squat
A unilateral squat variation performed in the Smith machine, targeting the quads and glutes for building lower body strength and stability under controlled vertical loading.
About Exercise
Equipment
Smith Machine
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Hamstrings, 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
Glutes
8/10Glute Max
Hamstrings
5/10Semitendinosus
Abs
3/10Rectus Abdominis
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds • Rest 60-90 seconds, often switching legs during this time if in a circuit.
How to Perform
Set the Smith machine bar across your upper back and shoulders. Step one foot forward significantly into a split stance, centered under the bar path. Unlock the bar and brace your core.
- Keep torso upright and descend by bending both knees simultaneously and vertically.
- Lower until your back knee is just above the floor, maintaining control.
- Drive powerfully through your front heel and midfoot to extend back up.
- Ensure the bar travels along the fixed vertical path without swaying.
- Complete all required repetitions on one leg before carefully switching sides.
Coaching Tips
Form Cues
- Tall chest, vertical bar path.
- Front knee tracks over foot.
- Drive through front heel.
- Maintain upright torso.
- Brace your trunk tightly.
Breathing
Inhale as you lower down into the squat, strongly brace your core, and exhale as you drive back up to the starting position.
Tempo
3-0-1
Range of Motion
Descend until the back knee hovers just above the ground, ensuring the front thigh approaches parallel to the floor.
Safety
Safety Notes
- Set the safety catches on the Smith machine to prevent going too low.
- Maintain a controlled, slow descent to protect knee joints.
- Avoid if you have acute knee instability or significant low back pain.
Spotting
Not recommended due to the fixed path. Use the machine’s safety catches instead for emergency stops.
Common Mistakes
- Rocking weight forward onto the front toes.
- Allowing the front knee to cave inward.
- Leaning forward excessively.
- Not achieving adequate depth.
When to Avoid
- Acute knee pain or injury.
- Recent hip or lower back surgery.
Flexibility Needed
- Basic ankle dorsiflexion mobility.
- Adequate hip flexor flexibility in the trailing leg.
Build Up First
- Competency performing bodyweight lunges.
- Ability to maintain spinal rigidity under load.
Also known as
Machine Split Squat, Smith Machine Single-Leg Split Squat, Smith Machine Lunge
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