Execution form
- EquipmentSmith machine
- PatternSquat
- Reps6 to 15 reps
- Joint loadKnee and Lower back
- One side at a time
How to do the Smith Machine Split Squat
Set up. Set the Smith bar at upper chest height, step under it with the bar on your upper back and take a long split stance.
- Unhook the bar.
- Lower the back knee toward the floor.
- Drive through the front foot to rise.
- Rotate the bar back onto the hooks and switch legs.
Form cues
- Keep the front heel down.
- Keep the torso upright.
- Set the safety stops first.
Common mistakes
- Using too short a stance.
- Pushing off the back foot.
Muscles worked
Main target: Quads. The quadriceps are four muscles at the front of the thigh. They straighten the knee: squats, lunges, leg presses and every stair.
On the way: Glutes.
Its other side: Hamstrings and Glutes, in the knees and hips pattern.
What to pair it with
Movements that round out a workout with the Smith Machine Split Squat, from the same catalog the StatBlockFit app logs.
- Cable Romanian Deadlift Superset partner: it trains the other side of the knees and hips pattern, so the two can alternate.
- Seated Calf Raise Same legs session: it trains the calves.
- Cossack Squat Same legs session: it trains the adductors.
- Hip Abduction Often left out: it trains the abductors, a job the moves above leave undone.
A complete workout around it
5 movements, the Smith Machine Split Squat first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- Smith Machine Split Squat 3 × 6 to 15 reps
- Cable Romanian Deadlift 3 × 8 to 15 reps
- Seated Calf Raise 3 × 10 to 25 reps
- Cossack Squat 3 × 5 to 15 reps
- Hip Abduction 3 × 12 to 25 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Home or dumbbell swap
Front-Foot-Elevated Split Squat
Dumbbell
Gym or cable swap
Single-Leg Press
Machine
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Working weight and 1RM calculator
Enter a set you did: the weight, the reps and how many more reps you had left in you. The estimate is the formula the StatBlockFit app uses for its records, weight × (1 + (reps + reps in reserve) ÷ 30); above 12 reps it is rough.
Training zones
| Zone | Share of 1RM | Usual reps |
|---|---|---|
| Strength | 85 to 90 % | 3 to 6 |
| Muscle growth | 70 to 80 % | 6 to 12 |
| Endurance | 60 to 65 % | 15 to 20 |
A warm-up before the working sets: 50 % for 5, 70 % for 3 and 85 % for 1, each rounded down to a plate.
Common starting points, not a prescription: the right weight is the one you can lift with good form for the reps you planned.
Variations and preparation
A variation of: Split Squat.
Other variations of the Split Squat: Skater Squat and Front-Foot-Elevated Split Squat.
Do before it: Split Squat (same movement, lighter), Couch Stretch (hip range), Bodyweight Squat (same movement, lighter) and World’s Greatest Stretch (hip range).
Track it in StatBlockFit
In the StatBlockFit app the Smith Machine Split Squat is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Smith Machine Split Squat?
Set up: Set the Smith bar at upper chest height, step under it with the bar on your upper back and take a long split stance. Steps: 1. Unhook the bar. 2. Lower the back knee toward the floor. 3. Drive through the front foot to rise. 4. Rotate the bar back onto the hooks and switch legs. Form cues: Keep the front heel down. Keep the torso upright. Set the safety stops first. Common mistakes: Using too short a stance. Pushing off the back foot.
What muscles does the Smith Machine Split Squat work?
It trains the quads as its main target and works the glutes on the way.
What can I do instead of the Smith Machine Split Squat?
At home: Front-Foot-Elevated Split Squat. In a gym: Single-Leg Press. Each trains the same main muscle.
What should I pair the Smith Machine Split Squat with?
Good partners in the same workout are Cable Romanian Deadlift, Seated Calf Raise, Cossack Squat and Hip Abduction.
How heavy should the Smith Machine Split Squat be?
Pick a weight you can lift for the planned reps with one or two left in reserve. As a common starting point, sets of 3 to 6 reps use about 85 to 90 percent of your one-rep max and sets of 6 to 12 reps about 70 to 80 percent; the calculator on this page does the arithmetic.