TETSUSmith Single Leg Split Squat
The Smith Single Leg Split Squat is a smith machine exercise for the upper legs that primarily targets the quads, with the glutes and hamstrings assisting. Follow the 6 steps below for correct form, with an animated demonstration.
How to do the Smith Single Leg Split Squat
- Stand in front of the smith machine with your feet shoulder-width apart.
- Place one foot behind you on a bench or step, with your toes pointing forward.
- Hold onto the smith machine bar for stability.
- Bend your front knee and lower your body down into a lunge position, keeping your back straight.
- Pause for a moment at the bottom, then push through your front heel to return to the starting position.
- Repeat for the desired number of repetitions, then switch legs.
Common questions
What muscles does the Smith Single Leg Split Squat work?
The Smith Single Leg Split Squat primarily targets the quads. The glutes and hamstrings work as supporting muscles.
What equipment do I need for the Smith Single Leg Split Squat?
You need a smith machine to perform the Smith Single Leg Split Squat.
How many sets and reps of the Smith Single Leg Split Squat should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Smith Single Leg Split Squat works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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