How to do the Smith Single Leg Split Squat
Smith Single Leg Split Squat is an intermediate multi-joint compound pushing exercise targeting the Quads in the Upper Legs region. Performed using smith machine, it falls under the strength category. Secondary muscles engaged include Glutes and Hamstrings.
Smith Single Leg Split Squat demonstration · © GymiaFit
Smith Single Leg Split Squat at a glance
- Primary muscles
- Quads
- Secondary muscles
- Glutes, Hamstrings
- Equipment
- Smith Machine
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Smith Single Leg Split Squat step by step
- 1Stand in front of the smith machine with your feet shoulder-width apart.
- 2Place one foot behind you on a bench or step, with your toes pointing forward.
- 3Hold onto the smith machine bar for stability.
- 4Bend your front knee and lower your body down into a lunge position, keeping your back straight.
- 5Pause for a moment at the bottom, then push through your front heel to return to the starting position.
- 6Repeat for the desired number of repetitions, then switch legs.
Smith Single Leg Split Squat — questions
What muscles does the Smith Single Leg Split Squat work?
The Smith Single Leg Split Squat primarily targets the Quads. It also recruits the Glutes, Hamstrings as secondary movers.
What equipment do I need for the Smith Single Leg Split Squat?
You need smith machine. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Smith Single Leg Split Squat suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Smith Single Leg Split Squat?
Smith Chair Squat, Barbell Bench Front Squat, Barbell Bench Squat train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Smith Single Leg Split Squat demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.