Quads
Smith Machine Split Squat
The Smith Machine Split Squat is a strength exercise in a Smith machine for your quads. Share of the load in the Zulta muscle model: gluteus maximus 22%, quads (vastus lateralis) 16% and quads (vastus medialis) 14%.
How to do it
- Set the smith bar at shoulder height and place it across your upper traps.
- Unhook the bar and set up in a split stance: front foot slightly ahead of the bar line, back foot a long stride behind on its ball.
- Lower straight down until the back knee is just above the floor.
- Push through the front heel to rise without moving the feet.
- Finish all reps on one side, then switch legs.
Tips
- Set the stance once and keep it for the whole set.
- Drop the back knee straight down under the hip.
Common mistakes
- A stance so short that the front heel lifts.
- Leaning forward so the bar pins you.
- Locking the front knee hard at the top.
Muscles worked by the Smith Machine Split Squat
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
A split stance loads the front leg's quads and glute max, the glute medius and adductors keep the knee and pelvis in line, and the trunk resists the narrow base.
Smith Machine Split Squat alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Smith Machine Split Squat work?
Mainly the gluteus maximus, quads (vastus lateralis) and quads (vastus medialis). The adductors, gluteus medius and quads (rectus femoris) assist.
Is the Smith Machine Split Squat good for beginners?
Yes. The Smith Machine Split Squat is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Smith Machine Split Squat?
For example the Belt Squat Split Squat, Split Squat (Dumbbell) and Barbell Lunge. They train mostly the same muscles, some with different equipment.
How do you make the Smith Machine Split Squat harder?
Add weight or reps, or move on to the Belt Squat Split Squat and Barbell Lunge.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.