Quads exercise · smith machine
Smith Single Leg Split Squat
The smith single leg split squat is a smith machine exercise that targets the quads, with the glutes and hamstrings assisting.
- Target muscle
- Quads
- Also works
- Glutes, hamstrings
- Equipment
- Smith machine
- Body part
- Upper legs
How to 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.
- 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.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the quads. The glutes and hamstrings work as secondary muscles. See all quad exercises or every smith machine exercise.
