A stationary split squat under a Smith machine bar, with the rear foot resting on the floor rather than a bench, so the guided path takes balance out of a single-leg movement.
What this exercise works
Muscles
gluteus maximus · quadriceps · hamstrings
Goals
hypertrophy · strength
Equipment
Smith machine
Category
Strength
Difficulty
intermediate
Demonstration
Step 1
Step 2
How to perform the movement
Set the bar low enough that it will still clear your shoulders at the bottom of the rep, then step under it and rest it across your upper traps.
Unrack the bar and take a long stride forward with one foot, leaving the rear foot planted on the floor with the heel lifted.
Check that your front shin will stay roughly vertical when you descend; adjust the stride length before you start loading it.
Lower straight down by bending both knees until the rear knee is just above the floor and the front thigh is close to parallel.
Drive through the front heel to return to the start, keeping both feet in place, and repeat for the desired reps before switching sides.
Technique cues and common mistakes
Set the stride length first, unloaded. Once the bar is on your back the fixed path will not let you shuffle forward to fix a stance that is too short.
Go straight down rather than forward. The bar can only travel vertically, so pushing the hips forward just jams your front knee past your toes.
Do the same number of reps on each side and start with the weaker leg, since a machine-guided split squat hides a side-to-side difference that a free bar would expose.
From guide to workout
Put this exercise into your week
Tempo turns your plan into guided workouts, keeping reps, work intervals and recovery in one place.
