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.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Set up in the Smith machine with the bar resting on your shoulders and your feet in a split stance, with your front foot slightly in front of the bar and the ball of your back foot lightly planted behind you.
- 02
Grip the bar evenly, pull your shoulder blades back and down, and brace your core before lowering.
- 03
Lower yourself under control until your front knee tracks over your toes and your back knee approaches the floor, keeping your weight distributed across your entire front foot.
- 04
Drive back up through your front leg and squeeze your quadriceps at the top without forcefully locking your knee.
- 05
Return to the starting position and perform the desired number of repetitions, then switch legs.
Beginner's guide
§ 03 · GuideThis exercise builds your quads while improving single leg strength and balance. It carries over well to squats, stairs, and everyday movement.
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.
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 · SisuLiftSmith 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
Tips
§ 05 · TipsKeep a slight hip hinge and your chest up so the load stays on your front leg. Adjust the distance of your front foot so your knee tracks naturally toward your toes without caving inward.
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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