Smith Split Squat

Smith Split Squat


This exercise is called a Smith Split Squat, which involves using a Smith machine to perform a split squat. The exercise targets the legs, particularly the quads, hamstrings, and glutes.

Muscle Group

Equipment Required

Smith Split Squat Instructions

  1. Stand with your feet shoulder-width apart and your hands on your hips.
  2. Take a big step forward with your right foot and lower your body until your right thigh is parallel to the ground.
  3. Make sure your left knee is hovering just above the ground.
  4. Push through your right heel to return to the starting position.
  5. Repeat on the other side, stepping forward with your left foot.
  6. Continue alternating legs for the desired number of repetitions.

Smith Split Squat Form & Visual

Smith Split Squat

Smith Split Squat Benefits

  • Strengthens the lower body muscles, including the glutes, hamstrings, and quadriceps
  • Improves grip strength and forearm muscles
  • Increases overall power and explosiveness
  • Can help improve posture and reduce lower back pain
  • May improve athletic performance in sports such as football, rugby, and wrestling

Smith Split Squat Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Core

Smith Split Squat Variations & Alternatives

  • smith split squat with dumbbells
  • smith split squat with barbell
  • smith split squat with kettlebell
  • smith split squat with resistance band
  • smith split squat with medicine ball