Smith Machine Split Squat

oec:smith-machine-split-squat

A unilateral lower-body compound exercise using a Smith machine to build quadriceps and glute strength with high stability.

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Also called: Smith Split Squat, Smith Machine Static Lunge

How to do it

Set the Smith machine bar to roughly mid-chest height and position the safety stoppers at an appropriate depth.
Step under the bar and rest it across your upper trapezius, grasping it firmly with an overhand grip.
Step one foot forward and the other back into a split stance, hip-width apart for balance, and unhook the bar by rotating the wrists.

Lower your body under control by bending both knees until the front thigh is approximately parallel to the floor and the rear knee hovers just above the ground.
Drive through the midfoot and heel of the front foot to extend the hips and knees back to the starting position.
Complete the desired repetitions on one side, re-rack the bar or switch foot placement, and repeat with the opposite leg forward.

Inhale as you descend into the split squat; exhale forcefully as you drive up through the front leg.

Positioning feet in a tight single line, compromising balance.: Maintain hip-width separation between the feet in the split stance.
Pushing primarily off the back foot rather than loading the front leg.: Keep roughly 70-80% of your body weight centered over the front leg.

Set the safety catches to just below your lowest working depth before loading weight.

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