Smith machine split squat: How to Do It, Muscles Worked

Step by step

Set the bar on your upper back, one foot forward.
Lower straight down until your back knee nears the floor.
Push through your front heel to stand back up.

What you should feel

A deep push in the front thigh and buttock; your knee and lower back should not ache.

Common mistake

Placing the front foot too close to the bar, which strains the knee; step it out farther forward.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Count the reps for each side.

Works

Quads Glutes

Helps

Hamstrings Inner thighs

Equipment

Machines

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Bulgarian split squatQuads, Glutes

Walking lungeQuads, Glutes

Step-upQuads, Glutes

Dumbbell split squatQuads, Glutes

Dumbbell reverse lungeQuads, Glutes

Dumbbell step-upQuads, Glutes

Questions

What muscles does the smith machine split squat work?

Smith machine split squat mainly works your quads and glutes. It also helps your hamstrings and inner thighs.

Can I do the smith machine split squat at home?

Not easily, it needs this: machines. At home, try instead: bulgarian split squat, walking lunge, and step-up.

How many sets and reps of the smith machine split squat?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute. Count the reps for each side.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your quads

Smith machine split squat