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All exercises

Smith single leg split squat

Intermediate

Smith single leg split squat is a compound smith machine exercise for the quads, also working the glutes and hamstrings.

Trained one side at a time.

What it works

Primary muscle

Quads

Also works

GlutesHamstrings

Equipment
Smith machine
Movement
Legs
Type
Compound
Logged as
Weight × reps
Suggested rest
3 min

How to do it

  1. 1Stand in front of the smith machine with your feet shoulder-width apart.
  2. 2Place one foot behind you on a bench or step, with your toes pointing forward.
  3. 3Hold onto the smith machine bar for stability.
  4. 4Bend your front knee and lower your body down into a lunge position, keeping your back straight.
  5. 5Pause for a moment at the bottom, then push through your front heel to return to the starting position.
  6. 6Repeat for the desired number of repetitions, then switch legs.

What to do instead

  • Suspended split squatBodyweight
  • Barbell single leg split squatBarbell
  • Dumbbell single leg split squatDumbbell
  • Band single leg split squatResistance band
  • Split squatsBodyweight
  • Smith chair squatSmith machine

Easier variations

  • Split squatsBodyweight

Harder variations

  • Suspended split squatBodyweight
Logged today · 3 min restSmith single leg split squat

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