Smith Single-Leg Split Squat

A unilateral lower body exercise using the smith machine with one foot elevated behind you on a bench, emphasizing single-leg strength and balance while reducing spinal loading.

Instructions

1. To begin, place a flat bench 2-3 feet behind the smith machine. Then, set the bar on the height that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
2. Hold on to the bar using both arms at each side (palms facing forward), unlock it and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
3. Position your legs by placing one foot slightly forward under the bar and extending your other leg back and place the top of your foot on the bench. This will be your starting position.
4. Begin to slowly lower the bar by bending the knee as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calf becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement.
5. Begin to raise the bar as you exhale by pushing the floor with the heel of your foot mainly as you straighten your leg again and go back to the starting position.
6. Repeat for the recommended amount of repetitions.
7. Switch legs and repeat the movement.

Tips

• If you performed the exercise correctly, the front of the knee should make an imaginary straight line with the toes that is perpendicular to the front. If your knee is past that imaginary line (if it is past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
• The elevated rear foot reduces the range of motion compared to a standard split squat, making it more accessible for those with limited mobility.
• Ensure the bench height is appropriate; it should allow your elevated leg to rest comfortably without excessive hip flexion.
• The smith machine provides stability for this unilateral exercise, making it suitable for beginners.
• Perform equal volume on both sides to maintain balanced leg development.
• This variation reduces spinal loading compared to bilateral squats, making it excellent for those with back concerns.