Smith Machine Single-Leg Split Squat

Differentiation: Mechanics

This variation of a split squat is unique. Here is how: you use a Smith Machine. The Smith Machine eliminates the need to balance any weight, (like you would need to do when performing a normal Split Squat with a Barbell on your shoulders using a loose Olympic bar). Not focussing on balancing allows you to intently focus on each contraction in your quadricep. Since Smith Machines have built-in safety stoppers, | you can lift a heavier amount of weight | without worrying about dropping the barbell.

Starting Position

To get into starting position, do this...

1) Locate a Smith Machine.

2) Set the safety stops at the lowest possible position for the movement.

3) Position the flat bench in the middle of the Smith Machine - about 3 feet away from the Smith bar.

4) Position the Smith Bar and swivel hooks slightly below shoulder height.

5) Load plates onto the Smith Bar.

6) As an option, we recommend wrapping a barbell squat pad around the bar to protect your neck.

7) Stand with your back facing the Smith bar and position your body so you are centered in the machine.

8) Your back should be facing the bench...

9) ...with your feet about shoulder-width apart.

10) Step under the bar and center it across the back of your neck, along the tops of your shoulders.

11) Grasp the bar with your hands outside of shoulder-width apart - with your palms facing forward.

12) Use your legs to push the bar up slightly.

13) Swivel the bar to release the bar's hooks off the Smith Machine's pegs.

14) ...use your hands to stabilize the balance of the bar.

15) Straighten your back and point your head upward.

16) Move your right foot back and rest your toe on the edge of the bench.

17) Place your left foot flat on the floor.

18) ...and point your left foot straight forward.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Inhale as you bend your knee to lower your upper body toward the floor

3) ...as low as you can comfortably go.

4) Once you have lowered yourself as far as possible, hold this position for a count of one second.

5) This is the ending position.

6) Exhale as you reverse this movement and push the left leg to the starting position.

7) Focus on using your heel, not the ball of your foot, to drive your body weight up.

8) Repeat reps for a full set using that leg.

9) When all reps are finished, switch legs. Then, perform the same number of reps using your other leg.

10) After completing your set, swivel the bar and rehook it on the bench's pegs.

Proper Form

Pay special attention to following proper form by...

Be sure to bend your front leg to a 90-degree angle to maintain proper form.

To avoid injury when performing this exercise, keep your knee aligned and do not allow it to flare outward. When you have lowered to the parallel position, look down to check to assure your knee is in line with your toes. In this manner, you can be sure your form is good and can be confident you have lowered correctly.

Keep your head facing forward.

Gear Advice

Some guys choose to use a special guidance aid called a manta ray when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add precision/an extra factor to this exercise, we have listed a link below to a Ader Fitness brand Arm Blaster - which you can order from Amazon dot com. You take this with you to the gym. Some guys choose to use knee wraps when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add compression and support to your knees, we have listed a link below to Knee Wraps made by Pulse Fitness Gear - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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