How to do the Smith Machine Split Squat
Set the Smith bar on your upper back and take a split stance, one foot forward and the other back or on a bench.
Unhook the bar and lower straight down until your back knee nearly touches the floor.
Drive through your front leg to stand up.
Finish your reps, re-hook the bar and switch legs.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 1.5 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 2.5 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Alternatives
Same muscles, similar movement: swap in one of these if the Smith Machine Split Squat doesn’t suit your gym or your joints.
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