Movement overview

The Smith Split Squat is a lower body exercise that targets the quadriceps, hamstrings, and glutes. It is performed using a Smith machine, which provides stability and control throughout the movement. This exercise is ideal for building strength and muscle in the legs while minimizing the risk of imbalance.

Step-by-step cues

1. Set the bar on the Smith machine to a height just below shoulder level.
2. Stand with your back to the bar and position one foot forward and the other foot back, similar to a lunge stance.
3. Place the bar across your upper back and shoulders, ensuring it is secure and comfortable.
4. Engage your core and keep your chest up as you lower your back knee towards the ground by bending both knees.
5. Descend until your front thigh is parallel to the floor, ensuring your front knee does not extend past your toes.
6. Press through the heel of your front foot to return to the starting position.
7. Complete the desired number of repetitions before switching legs.

Technical tips

• Ensure your feet are positioned at a comfortable distance apart for balance.
• Keep your torso upright throughout the movement to avoid leaning forward.
• Focus on maintaining a controlled descent and ascent to maximize muscle engagement.
• Adjust the position of your feet if you feel any discomfort in your knees or hips.
• Use a moderate weight that allows you to perform the exercise with proper form.
• Engage your core muscles to help stabilize your body during the exercise.