Smith Machine Split Squat

A stationary split squat under a Smith machine bar, with the rear foot resting on the floor rather than a bench, so the guided path takes balance out of a single-leg movement.

How to do it

1. Set the bar on the hooks just below shoulder height, then step under it and rest it across your upper traps.
2. Unrack the bar and take a long stride forward with one foot, leaving the rear foot planted on the floor with the heel lifted.
3. Check that your front shin will stay roughly vertical when you descend; adjust the stride length before you start loading it.
4. Lower straight down by bending both knees until the rear knee is just above the floor and the front thigh is close to parallel.
5. Drive through the front heel to return to the start, keeping both feet in place, and repeat for the desired reps before switching sides.

Tips

• Set the stride length first, unloaded. Once the bar is on your back the fixed path will not let you shuffle forward to fix a stance that is too short.
• Go straight down rather than forward. The bar can only travel vertically, so pushing the hips forward just jams your front knee past your toes.
• Do the same number of reps on each side and start with the weaker leg, since a machine-guided split squat hides a side-to-side difference that a free bar would expose.

Muscles

Primary: Glutes (max), Quadriceps

Secondary: Hamstrings