Smith Machine Single-Leg Split Squat
10 reps
Drop the rear knee straight down, drive back up through your front heel.
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QUADS
Smith Machine Single-Leg Split Squat
A single-leg quad builder performed inside a Smith machine so the bar travels on a fixed vertical track. That guided path removes most of the balancing demand, letting you concentrate on loading the front leg. It's a solid way to groove split-squat mechanics before graduating to free-weight versions.
How to do it
- 1
Set up under the Smith bar in a staggered stance, front and back foot about hip-width apart.
- 2
Rest the bar across the top of your traps, stay tall through the torso, and rotate it off the hooks.
- 3
Sink straight down by bending the back knee, keeping the front heel pinned to the floor.
- 4
Stop when the rear knee hovers just above the ground.
- 5
Press through the front heel to straighten the front knee and hip back to the top.
- 6
Finish your reps, then switch which leg leads.