Smith Single-Leg Split Squat

Smith Single-Leg Split Squat is a resistance exercise - strength exercise involving Quadriceps, Gluteus maximus. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Quadriceps, Gluteus maximus
Secondary muscles: Gluteus medius, Hamstrings, Adductor magnus
Exercise type: Resistance exercise - strength

Exercise technique

Bench distance
Secure a bench behind the Smith machine rails.
Bar position
Place the bar on your upper back and set the safety limit.
Front foot
Place your working foot slightly forward to suit the rail path.
Rear foot
Place the top of your other foot on the bench.
Lower
Bend your front knee and hip to lower the bar.
Rise
Push the floor away with your front foot to stand up.
Switch sides
Rack the bar, then change your leg positions.

Key technique points

Do not place the bench too close to the rail path.
Do not lift the load with your rear foot.
Maintain full front-foot contact.
Do not let your pelvis rotate sideways beneath the rails.
Keep the bar on the muscular shelf away from your neck.
Do not change feet while the bar is unracked.

Common mistakes

Bench sliding

The rear support suddenly changes position.

Unsuitable front-foot distance

The fixed rails force the hips into an awkward path.

Rear-leg drive

The strength demand on the front leg decreases.

Knee drifting inward

Working-leg alignment is disrupted.

Pelvic rotation

The load is carried unevenly on one side.

Changing feet under load

The bar remains unsecured as the single support is lost.

Frequently asked questions