Legs
Smith Machine Split Squat
A stable, controlled variation of the split squat designed to isolate the lower body with maximum precision.
How to perform.
Follow the sequence — setup is half the lift.
Set the Smith machine bar to roughly shoulder height and stand inside the frame with the bar resting across your upper trapezius.
Unlatch the bar and take a long step forward with one foot while keeping the other foot planted behind you.
Lower your hips vertically by bending both knees until your back knee is just above the floor and your front thigh is parallel to the ground.
Maintain an upright torso or a slight forward lean to shift the emphasis toward the hamstrings and glutes.
Drive through the heel of your front foot to return to the starting position without locking out your knees at the top.
Complete the designated number of repetitions for one leg before switching your stance to the other side.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Placing the front foot too close to the body which causes the heel to lift.
- Allowing the front knee to cave inward during the descent.
- Using a stance that is too narrow, resulting in a loss of balance.
- Leaning too far back and putting excessive pressure on the lumbar spine.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.