Smith Machine Split Squat
- Main muscle
- Quads
- Also works
- Glutes
- Difficulty
- Beginner
- Movement
- Lunge · Multi-joint
Equipment
- Smith machine
- Weight bench
How to do it
- Place a bench behind the Smith machine, set the bar just below shoulder height and rest it across your upper back.
- Twist the bar to unhook it, set your front foot slightly ahead of the bar and rest the top of your other foot on the bench.
- Bend your front knee to lower slowly until your front thigh is about parallel to the floor.
- Push through your front heel to stand up; finish your reps, then repeat on the other side.
Do all reps on one side, then switch.
Beginner tip: Set your feet in position before you unhook the bar.