How to do a Smith Machine Single-Leg Split Squat
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Smith Machine
Workouts with Smith Machine Single-Leg Split Squat
Target muscles worked
Instructions for Proper Form
This exercise is a variation on the more standard Split Squat. Similar to other variations, this compound movement primarily targets your quadriceps. The use of a Smith Machine helps to restrict your range of motion, as well as add stability to the movement. This is a great way to practice the movement, and is a great stepping stone for anyone wanting to work towards Split Squats.
- Stand in an upright, hip-width split stance.
- While maintaining an upright torso underneath a smith machine bar, rest the bar on the base of your neck before unhooking it.
- Descend your back knee while keeping your front heel on the ground.
- Once your back knee reaches just above the floor, extend your front knee and hips by pushing through your right heel back to the starting position.
- Repeat with the opposite side.
Tips & FAQs
Smith Machine Single-Leg Split Squat is also known as:
- Smith Machine Split Squat
- Split Squat on Smith Machine
- Smith Machine Split Lunge
- Lunge Squat Smith Machine
Common Form Mistakes
Overusing the Smith Machine
Smith Machines are great pieces of equipment, however they do hinder your ability to develop smaller stabilizing muscles. Try to work in other variations that require you to stabilize the movement as well.
Weight & 1 Rep Max Calculator
Average Smith Machine Single-Leg Split Squat standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps25lbs1 Rep Max30lbs
- intermediate8reps35lbs45lbs
- advanced8reps45lbs55lbs
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Alternatives & Variations to Smith Machine Single-Leg Split Squat
1. Leg Extension
99.4 mSCORESWAPPED 639 TIMESLeg Extensions are an isolation exercise that target the quads. Due to a severe lack of isolation movements for the lower body, this is a great option for specifically targeting your quadriceps. The use of a machine restricts your range of motion, and adds some stability to the movement. This can help your focus more on exertion than stabilizing the movement. The downside to this exercise is that it places a lot of tension on your knee. Keep your weights light, and focus on pausing near the end of your range of motion.
2. Smith Machine Squat
94.3 mSCORESWAPPED 558 TIMESSmith Machine Squat is a variation on the more standard Squat. Like other variations, this is a compound exercise that primarily targets your quads. The use of a Smith Machine restricts your range of motion, and adds significantly more stability to the movement. This makes this exercise a great choice for learning proper squat mechanics, and developing strength in your lower body.
3. Dumbbell Bulgarian Split Squat
91.4 mSCORESWAPPED 516 TIMESDumbbell Bulgarian Split Squat is a weighted variation of a Bulgarian Split Squat. Like other Bulgarian Split Squats, this exercise is a compound movement that primarily targets your quads. The use of dumbbells allows you to add more resistance to this exercise, without restricting your range of motion and posture as much as using a barbell.
4. Dumbbell Lunge
97.6 mSCORESWAPPED 368 TIMESDumbbell Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, Dumbbell Lunge is a compound exercise that primarily targets the quads. The exercise itself is the same as a standard lunge except for the added weight from holding dumbbells in each hand. This is a great variation for anyone looking to make their lunges a bit more challenging without adding more complexity to the movement.
5. Leg Press
99.7 mSCORESWAPPED 357 TIMESLeg Press is a compound exercise that primarily targets the quadriceps. The exercise itself is fairly similar to a standard squat, with some key differences. The biggest of these differences is the added stability from supporting your back on the Leg Press Machine. The end result of these changes is a more stable movement that further emphasizes your quadriceps. Leg Press is an excellent exercise for anyone looking to build muscle mass or strength in their quads.
6. Machine Leg Press
95.1 mSCORESWAPPED 291 TIMESMachine Leg Press is a variation on the more standard Leg Press. Like the Leg Press, this is a compound exercise that primarily recruits the quadriceps. This is a great exercise for building strength and muscle mass in your quads. The use of a machine doesn’t change anything significant about this exercise, although your positioning may change depending on the machine you’re using.
7. Bulgarian Split Squat
91.2 mSCORESWAPPED 280 TIMESBulgarian Split Squat is a compound exercise that’s somewhere between a Squat and a Lunge. It’s a compound exercise that primarily targets your quads. By placing your back leg on a flat bench, you add some instability to the movement, while also further emphasizing your quadriceps. This is a great exercise for developing strength, power and stability in your lower body.
8. Split Squat
53.2 mSCORESWAPPED 205 TIMESStrengthens the legs and improves balance by isolating one leg at a time. Performed by stepping one leg forward and lowering the body until the back knee nearly touches the ground, it aids in developing unilateral leg strength and stability.
9. Single Leg Leg Extension
60.6 mSCORESWAPPED 205 TIMESSingle Leg Leg Extensions is a variation of Leg Extensions that uses one leg at a time. Like other leg extensions, this isolation exercise targets your quadriceps. By targeting one leg at a time, you can focus your attention on getting good muscle activation in each leg. In addition, this can help you identify and address strength imbalances between legs. While leg extensions can be a great way to build strength and muscle mass in your quadriceps, they can also place a lot of tension on your knees.
10. Barbell Lunge
95.7 mSCORESWAPPED 182 TIMESBarbell Lunge is a weighted variation on the standard Lunge. Similar to other lunges, this exercise primarily targets the quadriceps. By using a barbell you can add more resistance than just bodyweight. In addition to increasing resistance, the use of a barbell can also improve your form and posture while performing this exercise.