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Exercise 0768 · REF wWFspEi

Smith Single Leg Split Squat exercise animation

Smith Single Leg Split Squat

Category
Upper Legs
Equipment
Smith Machine
Target
Quads

A split squat done in the Smith machine locks the bar path vertically, which takes some of the balance demand out of a movement that's already unstable on one leg — useful for lifters who want the unilateral leg work without the coordination challenge. It still isolates each leg individually, exposing strength gaps a bilateral squat would hide. Keep the back knee tracking straight down rather than drifting forward.

How to Do the Smith Single Leg Split Squat

  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.

Muscles Worked

The Smith Single Leg Split Squat primarily targets the Quads, with Glutes as the primary synergist muscle group, along with the Hamstrings.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Quads Exercises

Backward Jump Backward Jump Body Weight · Quads Balance Board Balance Board Body Weight · Quads Band One Arm Single Leg Split Squat Band One Arm Single Leg Split Squat Band · Quads Band Single Leg Split Squat Band Single Leg Split Squat Band · Quads Barbell Bench Front Squat Barbell Bench Front Squat Barbell · Quads Barbell Bench Squat Barbell Bench Squat Barbell · Quads

Equipment Alternatives

Don't have smith machine? These target the same quads with different equipment.

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads Band One Arm Single Leg Split Squat Band One Arm Single Leg Split Squat Band · Quads Barbell Bench Front Squat Barbell Bench Front Squat Barbell · Quads

FAQ

What muscles does the Smith Single Leg Split Squat work?
The Smith Single Leg Split Squat primarily targets the quads, with the glutes and hamstrings assisting.
What equipment do I need for the Smith Single Leg Split Squat?
The Smith Single Leg Split Squat is done with a smith machine.
What's a good alternative to the Smith Single Leg Split Squat?
If you don't have access to a smith machine, the All Fours Squad Stretch targets the same quads using body weight instead.