Smith Single Leg Split Squat
Also known as: single leg smith split squat, smith machine single leg split squat, single leg smith machine split squat
Smith Single Leg Split Squat trades complexity for front-thigh strength you can use, and it works before or after your main squat.
How to do Smith Single Leg Split Squat
- Stand in front of the smith machine with your feet shoulder-width apart.
- Place one foot behind you on a bench or step, with your toes pointing forward.
- Hold onto the smith machine bar for stability.
- Bend your front knee and lower your body down into a lunge position, keeping your back straight.
- Pause for a moment at the bottom, then push through your front heel to return to the starting position.
- Repeat for the desired number of repetitions, then switch legs.
Smith Single Leg Split Squat Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Set the safety catches so you can train hard alone.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. The fixed path lets you push closer to failure safely.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Add load in small steps since the bar is stable.
Common Smith Single Leg Split Squat Mistakes
Assuming the guided bar means you can skip bracing
Brace the trunk exactly as you would under a free bar.
Cutting depth once the weight gets heavy
Pick a load that lets you reach the same depth on every rep.
Repeating the same load and rep scheme for months
Pick one variable, load, reps, or tempo, and push it every week.
Easier and Harder Than Smith Single Leg Split Squat
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Smith Single Leg Split Squat — Frequently Asked Questions
How do you do the Smith Single Leg Split Squat?
Stand in front of the smith machine with your feet shoulder-width apart. Place one foot behind you on a bench or step, with your toes pointing forward. Hold onto the smith machine bar for stability. Use a Smith machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Smith Single Leg Split Squat work?
The Smith Single Leg Split Squat primarily targets the quads. It is classified as a legs exercise and is performed with a Smith machine.
How many sets and reps of the Smith Single Leg Split Squat should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. The fixed path lets you push closer to failure safely. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Smith Single Leg Split Squat good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic legs patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Smith Single Leg Split Squat?
Try the Barbell Split Squat V. 2, Dumbbell Supported Squat or the Squat To Overhead Reach With Twist. Each trains the quads with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Smith Single Leg Split Squat the same as the single leg smith split squat?
Yes. The Smith Single Leg Split Squat is also commonly called the single leg smith split squat or the smith machine single leg split squat. Different gyms and training programs label it differently, but "single leg smith split squat" and "smith machine single leg split squat" refer to this same movement.
