Demo & instructions
Smith Machine Split Squat
Also known as: Smith Split Squat, Guided Bar Split Squat
Instructions
A split squat performed under a guided bar. Because the bar can only travel up and down, balance matters far less and you can focus on working the front leg hard.
- Movement
- Lunge
- Type
- Compound
- Level
- Beginner
- Typical range
- 6–15 reps
Setup
- 1Set the bar at about shoulder height and position it across your upper back.
- 2Step one foot forward and the other back into a long, hip-width stance, with the bar roughly above your hips.
- 3Rise onto the ball of your back foot, then lift and rotate the bar to release the hooks.
Execution
- 1Bend both knees and lower straight down, keeping most of your weight on the front foot.
- 2Stop when your back knee hovers just above the floor.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
