Smith Single Leg Split Squat

Muscles worked

Setup

1. Position a flat bench 2-3 feet behind the Smith machine bar.
2. Set the bar to upper-chest height, step under it, and rest it across your upper trapezius.
3. Reach one leg back and rest the top of your foot (laces down) on the bench behind you.
4. Position your front foot forward so that when you descend, your front shin remains nearly vertical or slightly angled forward.

How to do it

1. Inhale and lower your hips toward the floor by bending your front knee, allowing the back knee to drop straight down toward the ground.
2. Descend until your front thigh is at least parallel to the floor, maintaining a slight forward lean in your torso for balance and glute engagement.
3. Exhale and drive through the mid-foot of the front leg to return to the starting position, stopping just short of locking out the knee.
4. Perform all reps on one leg before switching to the other side, maintaining a controlled 3-second descent.

Form checklist

• Keep your front heel firmly planted on the floor throughout the entire movement.
• Ensure your front knee stays aligned with your second toe and does not cave inward.
• Maintain a braced core and neutral spine to prevent excessive arching in the lower back.
• Keep the majority of the weight (approx. 80-90%) on the front leg.

Pro tips

• To maximize glute recruitment, lean your torso forward about 20 degrees and focus on pushing your hips back as you descend.
• Focus on 'pushing the floor away' rather than just standing up to better engage the posterior chain.
• Use the Smith machine's stability to sink as deep as your hip mobility allows to maximize the stretch on the glutes.

Make it harder

• Place a weight plate or small platform under the front foot to create a deficit, increasing the range of motion.
• Add a 2-second pause at the bottom of each repetition to eliminate elastic energy and increase time under tension.

Frequently asked

What muscles does the smith single leg split squat work?

The smith single leg split squat primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the smith single leg split squat?

The smith single leg split squat uses smith machine.

Is the smith single leg split squat good for beginners?

The smith single leg split squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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