The smith single leg split squat is a lower body exercise performed using a smith machine. It targets the quadriceps while also engaging the glutes and hamstrings. The exercise requires balance and unilateral strength, as one leg is elevated behind you on a bench or step.
Also Works
GlutesHamstrings
How to Perform
1
Stand in front of the smith machine with your feet shoulder-width apart.
2
Place one foot behind you on a bench or step, with your toes pointing forward.
3
Hold onto the smith machine bar for stability.
4
Bend your front knee and lower your body down into a lunge position, keeping your back straight.
5
Pause for a moment at the bottom, then push through your front heel to return to the starting position.
6
Repeat for the desired number of repetitions, then switch legs.
Pro Tips
•Position your front foot far enough forward that your knee doesn't travel past your toes at the bottom.
•Keep your torso upright and your core braced throughout the descent and ascent.
•Push through the heel of your front foot to drive back up, maximizing glute engagement.
Common Mistakes
•Standing too close to the bench, causing the front knee to travel excessively forward.
•Leaning forward at the waist instead of keeping the torso upright.
•Rushing through the reps instead of controlling the descent for at least 2 seconds.