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Smith Machine Split Squat

Step by step instructions, muscle activation and variants for the Smith Machine Split Squat.

MediumGlutesQuadriceps

About this exercise

The Smith Machine Split Squat is a unilateral lower-body exercise where both feet remain on the floor in a staggered stance under the guided bar of the Smith machine. It effectively isolates the quadriceps and glutes of the front leg while the machine's fixed path adds stability, making it excellent for building leg strength and symmetry.

How to Perform

  • Set the Smith machine bar to shoulder height and load the appropriate weight
  • Unrack the bar and position it across your upper traps, then step one foot forward and one foot back into a split stance
  • Keep both feet flat on the floor with your torso upright
  • Brace your core and bend both knees to lower your rear knee toward the floor
  • Descend until your front thigh is roughly parallel to the floor
  • Drive through the heel of your front foot to press back up to the starting position
  • Complete all reps on one side, then switch legs and repeat

Muscle Activation

Primary
GlutesQuadriceps
Secondary
CalvesInner thighs

About the Smith Machine Split Squat

The Smith Machine Split Squat is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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