How to do the Smith Machine Split Squat
- Set the safeties and place the bar across your upper back.
- Arrange a split stance that lets the bar travel without pushing you off balance.
- Keep the lead foot planted as you lower and rise along the guides.
Common mistakes
- Setting the lead foot so far back that the heel lifts.
- Bouncing the rear knee off the floor.
Suggested sets and reps
Use these ranges as a starting point. Your plan sets the volume based on your goal and experience.
| Training goal | Sets | Reps per set |
|---|---|---|
| Muscle building | 3–4 | 8–12 |
| Strength | 3–4 | 5–8 |
| Muscular endurance | 2–3 | 12–18 |
Alternative exercises
- Barbell Split Squat · Barbell
- Dumbbell Reverse Lunge · Dumbbells
- Split Squat · Bodyweight
Frequently asked questions
What muscles does the Smith Machine Split Squat work?
Primary muscle group: Quads. Secondary muscles: glutes, adductors.
How many reps should I do for the Smith Machine Split Squat?
Muscle building: 3–4 sets of 8–12 reps. Strength: 3–4 sets of 5–8 reps. Muscular endurance: 2–3 sets of 12–18 reps.
What can I do instead of the Smith Machine Split Squat?
Compare the setup and equipment for these alternatives: Barbell Split Squat, Dumbbell Reverse Lunge, Split Squat.