Smith Split Squat
Trainer tips
- Split your feet front and back and move up and down in place
- Keeping the back foot on the floor makes it more stable than a Bulgarian split squat
- Push through your front heel to come up
Cautions
- Bending the upper body forward and using the lower back
- Resetting the feet every rep and destabilizing your stance
Exercise info
| Primary muscles |  Quads Glutes |
|---|---|
| Secondary muscles | Adductors · Hamstrings · Lower back · Abs |
| Equipment |  Smith machine |
| Movement pattern | Lunge |
| Rep range | 8–12 reps (one side at a time) |
29 similar exercises
Representative exercise: Band Split Squat
- Band Split Squat
- Split Squat
- Split Squat against Wall
- Bodyweight Split Squat Hold
- Split Squat (Demo 2)
- Elevated Split Squat
- Bodyweight Low Split Squat
- Bodyweight Half Split Squat Hold
- Padded Stool Supported Split Squat
- Bodyweight Front Foot Elevated Split Squat
- Barbell Split Squat
- Dumbbell Split Squat Front Foot Elevated
- Cable Zercher Split Squat
- Kettlebell Split Squat
- Kettlebell Split Squat Front Foot Elevated
- Ring Split Squat
- Suspended Split Squat
- Safety Bar Split Squat
- Smith Elevated Split Squat
- Smith Front Leg Elevated Split Squat
- Split Squat on a Chair
- Split Squat with Low Box
- Barbell Single Leg Split Squat
- Barbell Split Squat (VERSION 2)
- Barbell Low Split Squat
- Barbell Side Split Squat
- Barbell Overhead Split Squat
- Barbell Front Rack Split Squat
- Barbell Front Foot Elevated Split Squat
How GYMKC sets the weight for this exercise
For example, if you do 8 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 54.1 kg.
With the Smith machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Lateral Step-UpEasierBodyweight Reverse LungeEasierSmith Rear Lunge from DeficitHarderSmith Unilateral Bulgarian Split Squat from DeficitHarderDumbbell Goblet Split SquatSimilar exerciseBarbell LungeSimilar exerciseBand Split SquatSimilar exercise
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.