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§ L · Exercises · QuadricepsUpdated

Smith Single Leg Split Squat

This exercise builds your quads while improving single leg strength and balance. It carries over well to squats, stairs, and everyday movement.

Base exercise: Dumbbell Bulgarian Split Squat
All quad exercises
Muscle group
Equipment
Exercise type
Compound
Technique
Basic technique
One side at a time

Muscles worked

§ 01 · Muscles
Primary muscle
Quadriceps
Supporting muscles
GlutesHamstrings

How to perform

§ 02 · Steps
  1. 01

    Place a bench behind the Smith machine and set the bar across your shoulders. Step forward and rest the top of your back foot on the bench.

  2. 02

    Grip the bar wider than shoulder width, unrack it and brace your core.

  3. 03

    Lower yourself under control by bending your front leg until your back knee approaches the floor and your front thigh is close to parallel.

  4. 04

    Drive back up through your whole front foot without forcefully locking your knee.

  5. 05

    Complete your reps on one leg, then switch sides.

Beginner's guide

§ 03 · Guide
What it works

This exercise builds your quads while improving single leg strength and balance. It carries over well to squats, stairs, and everyday movement.

What it should feel like

You should feel it mostly in your front quad and glute. It should not be driven by your back leg or felt mainly in your lower back.

Most common mistake

A common mistake is pushing with the back leg or letting the front knee cave in. Keep the weight on the front foot and track the knee over your toes.

How to get started at the gym

§ 04 · SisuLift

Smith Single Leg Split Squat is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.

  • ·A ready training program based on your goal
  • ·Starting weight suggestions and automatic progression
  • ·Set logging and rest timer at the gym
Download on the App StoreGet it on Google Play

Use ChatGPT? Add SisuLift there and ask for a training program or an exercise guide right in the chat. Open SisuLift in ChatGPT

SisuLift app workout view

Tips

§ 05 · Tips

Adjust the distance of your front foot so your knee tracks over your toes and your heel stays down. Keep your chest up and your weight on the front leg; the back leg is just for support.

The Smith machine's guided bar path makes the Bulgarian split squat more stable and helps emphasize the quadriceps.

More exercises: Quadriceps

§ 06 · Same muscles

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