Smith Single-Leg Split Squat
A beginner compound strength exercise that works the quads, using a machine.
Starting position
End position
How to Do Smith Single-Leg Split Squat
- To begin, place a flat bench 2-3 feet behind the smith machine. Then, set the bar on the height that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
- Hold on to the bar using both arms at each side (palms facing forward), unlock it and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
- Position your legs by placing one foot slightly forward under the bar and extending your other leg back and place the top of your foot on the bench. This will be your starting position
- Begin to slowly lower the bar by bending the knee as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calf becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knee should make an imaginary straight line with the toes that is perpendicular to the front. If your knee is past that imaginary line (if it is past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
- Begin to raise the bar as you exhale by pushing the floor with the heel of your foot mainly as you straighten your leg again and go back to the starting position.
- Repeat for the recommended amount of repetitions.
- Switch legs and repeat the movement.
Muscles Worked
Alternatives to Smith Single-Leg Split Squat
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Barbell Side Split Squat
A beginner compound strength exercise that works the quads, using a barbell.
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2
Single-Leg High Box Squat
A beginner compound strength exercise that works the quads.
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3
Split Squat with Dumbbells
A beginner compound strength exercise that works the quads, using dumbbells.
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4
Smith Machine Squat
A beginner compound strength exercise that works the quads, using a machine.
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5
One Leg Barbell Squat
An advanced compound strength exercise that works the quads, using a barbell.
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6
Suspended Split Squat
An intermediate compound strength exercise that works the quads.
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7
Barbell Squat
A beginner compound strength exercise that works the quads, using a barbell.
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8
Dumbbell Squat
A beginner compound strength exercise that works the quads, using dumbbells.
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9
Goblet Squat
A beginner compound strength exercise that works the quads, using a kettlebell.
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10
Plie Dumbbell Squat
A beginner compound strength exercise that works the quads, using dumbbells.
Frequently Asked Questions
What muscles do smith single-leg split squat work?
Smith Single-Leg Split Squat primarily works the quads. The calves, glutes and hamstrings assist as secondary muscles.
What equipment do I need for smith single-leg split squat?
Smith Single-Leg Split Squat uses machines.
Smith Single-Leg Split Squat: is it suitable for beginners?
Yes. Smith Single-Leg Split Squat is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of smith single-leg split squat?
Barbell Side Split Squat, Single-Leg High Box Squat, Split Squat with Dumbbells train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my smith single-leg split squat reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; smith single-leg split squat can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Smith Single-Leg Split Squat with AI
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