Smith Single-Leg Split Squat
- Primary musclesQuads
- EquipmentMachine, Smith Machine
- LevelBeginner
- ForcePush
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
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01Starting position -
02Final position
Muscles worked
Primary muscles
Secondary muscles
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Smith Single-Leg Split Squat".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
6 stepsPlace a flat bench two or three steps behind a Smith machine. Set the bar to shoulder height, load it, and rest it across your upper back.
Grip the bar, straighten up to unrack it, and step out slightly.
Put one foot a little ahead of the bar line and rest the top of your other foot on the bench behind you. This is your start position.
Inhale and lower yourself by bending both knees, keeping your back straight and your head up.
Go down until your front thigh is about parallel and your front knee is bent slightly past a right angle.
Exhale and drive through your front foot to stand back up. Repeat for the planned reps, then switch legs and re-rack the bar.
Keep your front knee roughly above your ankle. If it travels far past your toes, step your front foot further out.
Start with just the bar until you find your balance.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.