All exercises
Split Squat – Smith machine
Split Squat – Smith machine makes single-leg strength work more stable by guiding the bar path. Use a comfortable stance length and stay upright to keep the load where you want it—hips and thighs, not the lower back.
Instructions
Set the bar at shoulder height and position it across the upper back. Place one foot forward and the other slightly back in a split stance. Unrack the bar and brace the core. Lower the body by bending the front knee and dropping the back knee toward the floor while keeping the torso upright. Push through the front foot to return to the starting position.
Avoid Common Mistakes
• collapsing the front knee inward
• placing the feet too close together
• excessive forward lean of the torso
• bouncing at the bottom of the movement
Variations
• with shorter or longer stance
• with pause at the bottom
• slow controlled lowering
• front-foot elevated
• alternating sides between sets
Type:
strength
Exercise mode:
concentric
Difficulty:
intermediate
Equipment:
smith machine