Smith Split Squat
The Smith Split Squat targets the quadriceps, hamstrings, and glutes. It is performed using a Smith machine for added stability.
- Stand with one foot forward and the other foot back, resting the bar on your shoulders.
- Lower your body by bending your front knee, keeping your back knee close to the ground.
- Push through your front heel to return to the starting position.
- Repeat for the desired number of repetitions, then switch legs.
How to perform the Smith Split Squat
- Set up. Set up in a stable, balanced starting position appropriate for the Smith Split Squat using your smith machine.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your quadriceps.
- 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 quadriceps 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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