Smith Machine Split Squat

Exercise Information

  • Alternative Names: Split squat on smith machine
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Smith Machine
  • Muscles Targeted: Quadriceps, glutes, hamstrings
  • Mechanics: Compound
  • Average Number of Sets: 3-4 with 10-12 reps per leg
  • Variations: Smith machine split squat with rear foot elevated
  • Alternative: Barbell lunge, dumbbell lunge

The smith machine split squat allows you to engage your hamstrings and glutes more efficiently than the free weight versions. Since the machine follows a specific path, it does not allow you to use the stabilizer muscles to balance the weight, protecting your shoulders, back, knees, and legs from injury.

Smith Machine Split Squat Exercise Information

  • Alternative Names: Split squat on smith machine
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Smith Machine
  • Muscles Targeted: Quadriceps, glutes, hamstrings
  • Mechanics: Compound
  • Average Number of Sets: 3-4 with 10-12 reps per leg
  • Variations: Smith machine split squat with rear foot elevated
  • Alternative: Barbell lunge, dumbbell lunge

How to do Smith Machine Split Squat

Stand underneath the bar in the smith machine so that the barbell rests on the back of your shoulders. Grab the bar (with your palms forward) while taking a big step backward. Gradually lower the weight by flexing at your knees, keeping your head up and back straight. Continue the downward movement until your front thigh is almost parallel to the ground. Push through the heels to extend your legs and go back to the initial position.

Smith Machine Split Squat

Variation with Rear Foot Elevated

It is a slightly harder variation than the standard smith machine split squat, as it involves placing your rear foot on a bench.

Alternative Exercises

  • Barbell Lunge
  • Dumbbell Lunge

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