MusclistSmith Machine Split Squat
Smith Machine Split Squat mainly works the quads, with help from the glutes. A machine exercise for legs.
- Body part
- Legs
- Equipment
- Machine
- Main muscle
- Quads
How to do it
A split stance under a Smith bar: one foot forward, one back, lowering straight down on the rails. The guided bar takes balance out of the equation so you can focus on loading the front leg.
- Take a stance long enough that the front heel stays down.
- Lower straight down until the back knee is just above the floor.
- Keep your torso tall and weight mostly on the front foot.
- Finish all reps on one side before switching.
Muscles worked
Also called
- Smith Split Squat
- Smith Machine Lunge
How to track it
Musclist logs Smith Machine Split Squat as weight × reps. The weight starts from your last set, and the ± buttons step 2.5 kg (5 lb) at a time — the way this equipment usually goes up — though you can type any weight.