Smith Single Leg Split Squat
Description
The Smith machine single-leg split squat is a Bulgarian split squat variation performed under the Smith machine with the rear foot elevated on a bench behind you. The Smith machine guides the bar path, removing balance demands and allowing you to focus purely on loading the front leg.
Muscle Group
Equipment Required
Smith Single Leg Split Squat Instructions
- Position a flat bench about two feet behind the Smith machine bar.
- Step under the bar with it across your upper traps.
- Place the top of your left foot on the bench behind you.
- Position your right foot about two feet forward of the bar.
- Unrack the bar. Brace your core.
- Lower by bending your right knee until your left knee is just above the floor.
- Drive through your right foot to stand back up.
- Complete reps on one side, then switch.
Smith Single Leg Split Squat Form & Visual
Smith Single Leg Split Squat Benefits
- Guided bar path removes balance demands
- Allows heavier loading than free-weight split squats
- Focuses purely on front-leg strength
- Builds quad and glute strength unilaterally
- Excellent for hypertrophy
- Safer than free barbell version
Smith Single Leg Split Squat Muscles Worked
- Quadriceps (front leg)
- Gluteus maximus (front leg)
- Hamstrings
- Adductors
- Core (stabilizer)
Smith Single Leg Split Squat Variations & Alternatives
- Dumbbell Bulgarian Split Squat
- Smith Squat
- Barbell Split Squat
- Smith Front Foot Elevated Split Squat
- Goblet Split Squat
