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Smith Single-Leg Split Squat

Exercise Data

Type: Strength
Main Muscle Worked: Quadriceps
Other Muscles: Calves, Glutes, Hamstrings
Equipment: Machine
Mechanics Type: Compound
Level: Beginner
Sport: No
Force: Push
Your Rating: 


6.6

Out of 10

Good

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Smith Single-Leg Split Squat Images

Smith Single-Leg Split Squat
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Smith Single-Leg Split Squat
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Smith Single-Leg Split Squat Guide

Main Muscle: Quadriceps

  1. To begin, place a flat bench 2-3 feet behind the smith machine. Then, set the bar on the height that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
  2. Hold on to the bar using both arms at each side (palms facing forward), unlock it and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
  3. Position your legs by placing one foot slightly forward under the bar and extending your other leg back and place the top of your foot on the bench. This will be your starting position
  4. Begin to slowly lower the bar by bending the knee as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calf becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knee should make an imaginary straight line with the toes that is perpendicular to the front. If your knee is past that imaginary line (if it is past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
  5. Begin to raise the bar as you exhale by pushing the floor with the heel of your foot mainly as you straighten your leg again and go back to the starting position.
  6. Repeat for the recommended amount of repetitions.
  7. Switch legs and repeat the movement.

Variation: You can use a barbell or dumbbell to perform this exercise.



Alternative Exercises For Smith Single-Leg Split Squat

Barbell Lunge

Muscle Targeted: Quadriceps

8.8

Out of 10

Dumbbell Lunges

Muscle Targeted: Quadriceps

8.5

Out of 10

Top 5 Rated Quadriceps Exercises

  1. Rope Jumping
  2. Barbell Full Squat
  3. Barbell Squat
  4. Bicycling
  5. Kettlebell Pistol Squat

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of people found this review helpful

BaconatedGrapefruit

Review: Smith Single-Leg Split Squat

Exercise Rating
N/A

Dec 28, 2011 6:28 PM: Hands down the best glute exercise I've ever done. Basically a safer version of the Barbell Bulgarian Split Squat for people without a spotter or poor balance. I have limited ROM in my ankle due to injury, so using a barbell for this isn't an option, and dumbbells don't have the same effect. Do these...+See More

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of people found this tip helpful

ShihabHisham

Tip: Smith Single-Leg Split Squat

Exercise Rating
1/10

Aug 9, 2011 1:12 PM: Smith machines sucks man . Free weight ftw !

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zmboda

Tip: Smith Single-Leg Split Squat

Exercise Rating
7/10

May 2, 2010 2:47 PM: I actually do this free weights, forget the smith machine.

zmboda BodyStats
Height:
6 '0" (1.83m)
Weight:
181 lbs
Up 6.0 lbs
Bodyfat:
12.9 %
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ricohitman

Tip: Smith Single-Leg Split Squat

Exercise Rating
8/10

Dec 4, 2009 11:48 AM: I love this exercise. I've thrown it in after some hard sets of leg presses. Make sure you keep your back foot stable on the bench and go as deep as possible.

ricohitman BodyStats
Height:
5 '6" (1.68m)
Weight:
164.5 lbs
Up 11.5 lbs
Bodyfat:
17.8 %
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aussiemommy

Tip: Smith Single-Leg Split Squat

Exercise Rating
8/10

Nov 22, 2009 5:26 PM: The picture for this exercise is no good. I can't see what the guy's leg is doing! Luckily I can guess what is happening but a complete beginner might struggle.

aussiemommy BodyStats
Height:
5 '10" (1.78m)
Weight:
160.6 lbs
Up 6.6 lbs
Bodyfat:
32.0 %
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