Smith Machine Split Squat

How to perform the Smith Machine Split Squat

1. Position the Smith bar across the upper back and set up in a split stance under the guided bar.
2. The fixed vertical track removes the side-to-side balance demand, letting you focus on driving the front leg.
3. Set the front foot far enough forward that the shin stays vertical at the bottom of the rep.
4. Unhook the bar and lower straight down along the track until the rear knee nearly reaches the floor.
5. Keep most of the load over the front foot and the torso upright through the descent.
6. Press back up along the track through the front heel, then re-rack the bar only once standing tall.

Suggested working range: 8–12 reps. Default progression: double progression.

Common mistakes

• •Setting the front foot too close so the fixed track jams the knee past the toes.
• •Shifting weight onto the rear foot instead of loading the front leg.
• •Failing to catch the bar hooks and leaving no safe way to bail a failed rep.
• •Letting the front knee cave inward on the press up along the track.

Variations & alternatives

Swap in one of these when the equipment is taken or the main lift has stalled.

Barbell Back Squat

Quads · Barbell

Leg Press

Quads · Machine

Bulgarian Split Squat

Quads · Dumbbell

Goblet Squat

Quads · Dumbbell

Leg Extension

Quads · Machine