Smith Single Leg Split Squat

HamstringsQuadricepsGlutesSmith MachineBeginner
Assume a split stance with one foot in front of the other on a Smith machine. Place the back foot on a bench or step behind you. Bend both knees to lower down into a lunge position, allowing the front knee to create a 90-degree angle. Push through the heel of the front foot to straighten the legs and return to the starting position. Repeat with the same leg before switching to the other side.

How to perform the Smith Single Leg Split Squat

  1. Set up. Set up in a stable, balanced starting position appropriate for the Smith Single Leg Split Squat using your smith machine.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your hamstrings.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your hamstrings rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

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