Male

Smith Single Leg Split Squat

Muscles involved

The Smith Single Leg Split Squat works exceptionally well when placed right after your heavy bilateral movements as the primary unilateral exercise of your leg session. By leveraging the machine to lock in your trajectory, you eliminate balancing issues and can pour all your energy directly into driving through your quadriceps and glutes. It is ideal for mid-workout strength blocks when you want to challenge each leg independently and correct muscular imbalances safely. Incorporating this movement halfway through your routine ensures your legs experience maximum focal mechanical tension without demanding excessive stability from fatigue.

How to do it

1. Place a flat bench behind a Smith machine and put the bar on your shoulders. 2. Place one leg on the bench and the other firm on the floor. 3. Lower the back knee towards the floor, forming a 90-degree angle. 4. Push with the front leg to return to the starting position.

Equipment required

Máquina

Muscles worked

Tips

- Keep your torso upright throughout the lunge. - Lower controllably until the back knee almost touches the floor. - Push with the heel of the front foot to return to the starting position.